Losing Weight

EMPHASIZE WHAT WORKS
Dieters lose weight when focusing on
what motivates them.

The Spring weather has finally arrived and your thoughts are turning to losing weight. You better lose those 10, 20 or 30 pounds before you can’t hide behind your winter clothes. Then your thoughts turn to summer and how will you be able to put a bathing suit on again. Join the club!

What are you going to do? I am sorry to say you can’t just wish the weight off, it takes a commitment, changing your thinking and behaviors. On the other hand, you can make the weight lose process easy and fun. No, I have not lost my mind!

Susan gained 15 pounds from September through March. She was besides herself with worry about losing the weight. Every morning she would decide to go on another diet. Her plan was to skip breakfast, eat a salad with no dressing for lunch and a regular dinner. This plan worked in the past. Does this sound familiar?

Susan left the house with a cup of coffee and when she arrived at the office everyone was enjoying the bagels their manager brought in for her birthday. She told herself, “I didn’t eat breakfast so I can have a half of a bagel.” Susan took a whole bagel and while talking to her friend she ate the whole thing. When she realized what happened she decided to start her diet tomorrow and then enjoyed a chocolate donut. This is a common occurrence among dieters.

What to do to change your behaviors and lose the weight once and for all. You can create a personal balance sheet to see what motivates you. It works the same way as an accounting balance sheet it compares assets and liabilities.

Start by drawing a line down the center of the page. On the left side put the heading “Motivators” and on the right “Negative Thoughts.” Record your answers on your personal balance sheet. See an example below the questions.

On the “Motivator” side answer the following questions:
1. What motivates me to stay on a healthy eating plan?
2. How do I feel when I eat healthy and in moderation?
3. What support do I need to continue following my healthy plan?

On the “Negative Thoughts” side answer the following questions:
1. What excuses do I use to start eating unhealthy?
2. How do I feel when I blow another diet?

MOTIVATORS
Watching the scale go down.
I am taking care of me. I am too tired to cook tonight?
I feel proud of myself . I feel like a failure.
A partner helps me stay on a diet.

NEGATIVE THOUGHTS
Everyone is eating why can't I?
I am too tired to cook tonight?
I feel like a failure.
I can’t lose weight so why try.

Review both lists and decide what steps you want to take so the motivators start working for you. On the other hand, what tools are you going to use when those negative thoughts pop their ugly head.

Some of the steps you can take are as follows:
1. Plan your healthy realistic menu the day before. By planning a menu that does not deprive you from eating the foods your body needs, will help you follow your plan.
2. Remind yourself constantly that you are taking care of yourself. When you realize you are doing something to ensure you look good and stay healthy gives you the courage and strength to continue.
3. Say to yourself before you put any food in your mouth, “The food will not make things better, only hurt me.” Telling yourself the food will only hurt you, makes you stop for a moment and think before taking the next bite.
4, Share with a partner accomplishments and find solutions to challenges. Working with a partner you are not alone and accountable to another person. It also helps you find solutions to challenges.
5. Acknowledge yourself each day for realizing you are IMPORTANT. When we realize only we can take care of us, somehow it makes it easier.

Now it is your turn to try the exercise above and see what miracles it creates. Please share your experiences and other ideas with the Love Yourself – It Matters! Community.