weight loss is directly influenced by the way you think and
feel. The more you can remain positive and motivated, the more
success you're likely to have. Here are three great ways to
stay focused on your success:
a support circle. This includes your family, friends,
coworkers and your doctor. It's pretty safe to assume that
these people want to help, but they might not really know
how. So, be patient while they learn the ways that are most
helpful to you. One key element of getting the support you
need is to be specific...and ask for the help
you decide you really need. Think it over.
Focus on the behavior that you want the person to
exhibitor to changerather than asking for
kindness, understanding or sensitivity. Make your
communication clear, and you're much more likely to get the
help you need.
track of your progress. Weigh yourself periodically. And
each day write down a day's complete eating and any physical
activity you've done. This is both a great way to feel proud
of your accomplishments and a helpful means of spotting any
potential problems with your weight-loss program, should
they arise. Any time you visit your doctor, bring along your
daily notes to share with him or her.
yourself early and often. Changing your lifestyle takes
motivation, and although feeling better about yourself is
the biggest reward of all, sometimes you might need a little
something extra to motivate you. So make sure you reward
yourself once you reach a goal, whether it be completing a
10-minute walk or losing 10 pounds. Some of the rewards you
need are psychologicalgive yourself a "pat on the
back" for a job well done, even if your new lifestyle
becomes "second nature" over time. But don't feel
shy about rewarding yourself with new clothes or other
personal pampering, eitheryou've earned it!
Part of staying positive is dealing
with the negative.
A positive attitude and good
motivation will get you started, but it's easy to fall into
unrealistic expectations that could derail your efforts.
Here are a couple of "can't
win" thought patterns to look out for:
all or nothing." This attitude tempts you to think
that foods are either good or bad, healthy or unhealthy. Just
one slipup, and you could view yourself as a failure.
Instead, expect mistakes as part of weight control. It's
better to have them and recover quickly than to have no plan
for dealing with them when they occur.
but negative." It's easy to make a mountain out of a
molehill. Miss one opportunity for increased physical
activity, and the thought could pop up that you're
"right back where you started," ignoring all the
work you've already done. Focus on the good work you have
done, and look ahead to more of it.
worry, be happy." These thinkers have the opposite reaction from the ones above: they're
always going to do better next week. This may be optimistic,
positive thinking, but it often lacks a plan for making it
happen. Plans beat platitudes, every day.
is it." Sometimes you may feel like you have found
the "right" program, the "right" doctor,
or that this is exactly the "right" time for
success. Unfortunately, weight control isn't a one-shot
effort. Think long-term: seeing your doctor regularly, making
physical activity a part of your life, and, rather than just
dieting, changing your eating habits for life.
Weight-loss pitfalls can be
discouraging, but if you deal with them rather then give up,
you'll be a stronger and happier person for it!