Weight loss can be a difficult task, especially if you don't really believe you can accomplish it. Although much of the weight-loss battle is physical, mental choices play a big role. In fact, a study by researchers at the Queensland University of Technology, in Australia, reported that your self-belief level can influence exercise and healthy eating choices. Several mental tips can be used every day to help your weight-loss process run more smoothly.
Don't Be Afraid to Say No
Remind yourself it is OK to say no when offered food. No matter who is offering--your mother, your best friend or even your boss--it is fine to decline. Because the offering of food, such as baked goods, sometimes is given as a token of love or affection, saying no can be difficult. If you are afraid of offending, the Fitness magazine website recommends accepting the food but disposing of it at home. Or, if offered a second helping, accept it, but chose seconds of vegetables or fruit instead of the main course.
Positive Self-Talk
According to the Cognitive Therapy Associates website, restructuring negative thoughts can have a positive effect on weight loss. Be respectful of yourself, avoiding critical behavior and thoughts. Talk to yourself with dignity, ignoring the negative internal dialogue that can lead to weight-loss discouragement. Instead, replace negative self-talk with positive thoughts.
It's OK to Waste It
Don't feel guilty about not eating everything on your plate. Although most children are brought up learning not to waste food, Fitness magazine says it is better to dump extra food into the trash instead of into your body. If throwing food away is not economical for you, reduce recipes so appropriate portions can be served.
Reduce Mental Stress
Reducing stress improves mental function and also helps reduce the craving for food. Reduce stress by reading, meditating, yoga, doing deep-breathing exercises or playing with children. Whatever the activity, Cognitive Therapy Associates says it should be so enjoyable that you are likely to repeat it. Because overeating sometimes is a coping mechanism for stress, reducing it can be effective against weight loss.
Activities Can Be Fun Without Food
Although many activities often are coupled with food, a movie can be just as entertaining without popcorn. "When you combine a certain pastime over and over with eating, you eventually stop listening to hunger or fullness cues and just eat on autopilot whenever you engage in that activity," says Tara Gidus of the American Dietetic Association. Change this behavior by altering your routine. If you usually snack in front of the TV at night, read a book on the porch for a change of scenery. Instead of meeting friends for dinner, arrange a walk or a game of softball. Think about how much cash can be saved if you skip the concession stand at the movie theater.
Member Comments
ellenresnick April 20
The Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com is a holistic program in the SF Bay Area that uses Cognitive Behavioral therapy, mindfulness, an exercise regimen and sound nutritional counseling to help people lose weight and keep it off for good. It's not about the diet...it's about your life. Results are astounding. Email Ellen at ellen@thoughtfulweightloss.com or call 415 454 7155 for more information.
gelosinqu April 21
uh no its not cool to waste food! Ever heard of tupperware? Either don't make as much or put it back in the fridge for the next meal! Being economical, and conserving instead of wasting whether or not you can afford to is a GOOD THING!!
jbugwalker April 21
I don't care for leftovers, so I like the suggestion to reduce recipes so that it makes less. It will also keep my husband from eating what's left.
RNewsome April 21
I enjoyed the article. Would like to hear tips on how to say no to unhealthy foods when you live in the household where these items are consistantly all over the kitchen and pantry. How many times can someone pass those huge chocolate donuts or freshly baked apple pie, or flavored potato chip bag in a day?? All responses welcome! Thanks and have a great day healthy people!!
Rooya April 22
To respond to the above question (how to avoid the goodies left over the kitchen and pantry), the answer is: "Out of sight, out of mind". Hide them! Ask whoever has bought them, to hide them and place them in cupboards or places where you will not constantly be seeing them as you pass by. One of the easiest ways to gain weight is to just pick up a "snack" (calories! calories! calories!) that's left over in the fridge or on the counter. Good luck.
notsoandi April 22
I agree that it is not necessary to eat everything on your plate, but I do not think that wasting food is ever acceptable. I think Americans' problem with food in the first place is that it is all to easy to obtain in large quantities, so we do not value all of the work it takes to create a hearty meal. I think a better idea would be to ensure that the right portions are always taken in the first place. I found all of the other tips to be helpful. Thank you for the motivation!
tasteslikehome April 23
I come from a culture (not American) where other people heap food on your plate, despite multiple requests to not do so. I have had to learn that it's okay to waste it and stop feeling guilty about not eating everything on my plate. I think this is important and very good advice. Same thing applies in restaurants, another situation where you can't control the size of the portion you receive. As the old saying goes, it's better to go to waste than on your waist.
Chocd April 30
Thanks for the article, Rose. Positive self-talk is essential in changing unhealthy behaviors. I recently wrote a similar article titled "Stop the Compulsion to Eat with Child-like Mentality." You can find it on www.meamoeba.com.
And in response to your question, RNewsome, perhaps you can prepare some healthy alternatives to have on-hand like fresh fruit, dried fruit, cut veggies, pretzels, etc. Munching on convenient, healthy, tasty snacks -- while the rest of the family chows on empty calories -- won't leave you feeling as deprived. And if THEY're lucky, you'll start a trend.