Winning at Weight Loss
Posted by Dr. Judy at 1:49 pm
Q. I have health issues and really need and want to lose weight, but I can’t get motivated. I have started and stopped many diets. I feel like a failure.
A. You are already on the road to motivational success as you wrote to me! Initially, achieving your goals requires a good written action plan and a lot of gumption. Sustained motivation keeps the petal to the metal but is easier said than done. Let me help you decipher exactly what is throwing a monkey wrench into your motivation.
1. ATTENTION and FOCUS. Every day, review your action plan, detailing the reasons why you desire to lose weight. This will remind you of your goal and what could get in the way of your achieving weight loss. You need to keep your eye on the ball to stay in your game.
2. BELIEF. Watch out for your inner critic. That nasty little voice that tells you, “This is too hard!” or that you have failed. Remember the little choo choo train trying to get up the hill telling himself, “I THINK I CAN!”? He conquered the hill, and so can you. Be aware and banish negative self-talk. Tell yourself, “This is difficult, but I AM going to get there!”
3. HABITS. Here is the Achilles Heel of weight loss. Even with the best plan, great motivation, and support from others, it takes about 90 days to instill a new habit to replace the old. The saboteur of successful weight loss is often time. You are in a hurry, and your automatic old script pilot sneaks in. You grab the first treat you can find. So what! You fell off the horse. It’s not the end of the world. Forgive yourself, saddle up, and ride again to the store. Get foods that you know will work when the craving creature within you rears her ugly head.
4. EMOTIONAL REACTION. Hungry, angry, lonely, bored, tired, stressed, or overwhelmed? Stop before you eat. Ask yourself, “What is really going on?” before you self- sabotage. Think before you eat, “How am I going to feel after I eat this?” Get out the duct tape!
5. SOCIAL SUPPORT. Surround yourself with others who understand your goals and can be your cheerleaders. You will feel more positive and more in control of your newly developing routines. If you continue to go out with friends who are overeaters who suggest that just a little bit of this or that won’t hurt you, self-defeat will surface. How about going for a coffee or exercise rather than a meal?
6. OVER-SCHEDULING ZAPS ENERGY. The #1 stressor is no time to fit in all life demands. Is your life controlling you, or are you in charge of your life? To succeed and feel fulfilled, you need emotional, physical, and spiritual balance. Are you taking time to make plans, follow through, and really enjoy your life? Do you taste and savor your food? Your tank needs to be full on so many levels. Without energy from exercise and a healthy life style, your zest takes a nose dive and so will your motivation.
Breaking news! Weight loss isn’t really about losing weight. It’s about your whole life. Annihilate your motivation busters and watch your scale breathe a sigh of relief along with you! For more help with motivation, log on to www.neverendingmotivation.com.
