Weight loss is a three-part process: Exercising and cutting calories are vital, but your mental outlook can mean the difference between success and failure.
"Self-defeating thoughts are often the most overlooked
factors when a dieter gets off track," says Jeffrey Wilbert, PhD, author
of Fattitudes: Beat Self-Defeat and Win Your War with Weight (St.
Martin's Press, 2000). "You feel disappointed when a quick fix turns out
to be anything but, or weak if you succumb to an intense craving for ice
cream." Without the resolve to overcome such thoughts, sticking with any
major lifestyle change can be difficult, if not impossible."
The key is to adopt the right attitude before you start your
plan. "If you're really serious about slimming down, you need to think
long-term. That's why it helps to ready yourself emotionally to take on the
challenge," says Daniel C. Stettner, PhD, a behavioural-medicine specialist
at Northpointe Health Centre in Berkley, Michigan. These eight strategies will
help strengthen your mind-set.
You probably have lots of reasons for wanting to lose
weight. Not all, however, may be good ones. "If your decision develops
primarily out of pressure from someone else, your conviction to succeed could
diminish over time," says Stettner. "To ensure success, you need to
develop the will to improve your life, not someone else's vision of it."
Start by listing all the reasons you can think of for
slimming down. Highlight any that include other people. Rewrite the list,
omitting the highlighted items. Next, inspect each one for phrases like
"have to" or "must." Such words imply obligation, not
desire; eventually, they'll also invite the instinct to rebel. (Test the
theory: Stand in front of a piece of chocolate cake and tell yourself over and
over that you must refuse it. You'll instantly want to dig in.) Translate each
"have to" into a "want to." If your reasons lose their
relevance, pare down the list again, until you find two or three of the most
compelling motivations.
Choose an Attainable Goal
Think smaller: Count on losing just 10 percent of your
weight within six months, and focus on keeping it off for more than a year. But
be careful about relying solely on figures. "A number on the scale isn't a
goal; it's a measurement of success," says Bonnie Goodman, a
psychotherapist based in Fort Lauderdale, Florida, who specializes in
behavioural therapy.
Design Your Own Plan
Rather than trying every new diet fad, create your own plan
that will fit your lifestyle. You need to cut out only 150 calories a day to
lose 15 pounds in a year, so start small.
Visualize the New You
A mental dress rehearsal prepares you to recognize and
accept success. "Close your eyes, breathe deeply, and picture yourself
healthier and slimmer," suggests Goodman. How do you walk? With your head
held high. How do you dress? More boldly. How do you feel? More confident,
energized, and proud of your achievements.
Get Your Priorities Straight
Start by making "commitment appointments." First
thing in the morning, set your goal for the day, whether it's to spend an hour
at the gym or to cook a healthy meal. Before the beginning of every month,
decide which days you'll work out and what you'll do. Shop for healthy foods
once a week, always on the same day if possible.
Uncover Emotional Obstacles
Sadness and anger are two of the most common reasons women
overeat, but food won't quell either one. Your diary can provide valuable
insights into what may be causing you to binge occasionally. Once you start
evaluating your eating triggers, you'll be able to develop more effective
strategies to deal with the underlying emotions.
Celebrate Every Achievement
"Rewards reinforce positive behaviour, but only if
they're meaningful," says Goodman. "When you reach a milestone in
your weight-loss or exercise routine, treat yourself to something that
celebrates the particular goal you achieved and helps further your progress."
Forgive Yourself
"If you make an unhealthy diet choice, admit that you're
fallible, but don't drown in a sea of judgemental thoughts," says Wilbert.
Berating yourself won't foster the courage you need to dust
off those cookie crumbs and move on. A momentary slip won't register on the
scale. Turning negative thoughts
into encouraging ones will propel you to keep at it until you finally reach
your goal weight.
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