Fear may not be a word you associate with weight loss, but there can be a component of fear in the weight loss process. As you begin to lose weight, or consider starting a weight loss program, understanding the emotional aspects of the weight loss process can help you succeed. Fear can paralyze you into inaction, making achieving weight loss success difficult. The Centers for Disease Control and Prevention, or CDC, says behavioral strategies for weight loss in the form of individual or group counseling may help you achieve your goals.
Step 1
Understand that the fear of failure to succeed has a name -- atychiphobia. Applied to a variety of life circumstances, from business success to weight management, the fear of failure can hold you back from meeting your weight-loss goals. Acknowledge that you have legitimate fears concerning weight loss.
Step 2
Identify what your fears are concerning weight loss. Failure, altered appearance, changed self-image, perceptions from other people, fear of regaining the weight and being afraid of being beautiful may be some of your fears, according to Marianne Williamson, author of "A Course in Weight Loss." Write down your fears on one side of a notebook page. On the other side, make notes as to whether the fear is real or imagined. Review your list frequently.
Step 3
Write down all the positive aspects of losing weight to combat the fear. Remember that as you lose weight, not only will you look better and wear smaller clothes, but you will likely improve your health. According to the Centers for Disease Control and Prevention, or CDC, as you lose weight, your blood pressure and cholesterol levels may improve, and your blood sugar may be better controlled.
Step 4
Keep a journal in which you write down your fears and your food choices. Writing down your feelings, fears and thoughts alongside what food you eat may enable you to identify patterns of emotional eating, according to Bob Greene, author of "The Best Life Diet Daily Journal." Notice if you eat more than planned when you are worried or afraid.
Step 5
Join a professionally led support group designed for people desiring to lose weight. Discuss why you feel afraid to take the steps you know are necessary to lose weight. Elicit others' advice and rely on the group's support to help you. Share thoughts about family or social events that make you fearful and cause you to overeat.
Step 6
Develop strategies to recognize and overcome making poor eating choices when you feel afraid. Tell yourself it is OK to feel afraid, recommends TeensHealth. Find an alternative activity to eating when you feel fearful, such as walking, going for a bike ride, calling a friend or starting a project to take your mind off food.
Tips and Warnings
- Write positive affirmations to yourself every day. Make small changes when trying to lose weight to avoid becoming overwhelmed. Find alternative activities to do when you begin to eat out of fear.
Things You'll Need
- Journal
References
- CDC: Behavioral Strategies
- English-Word Information: Tycho-, Tych-
- "A Course in Weight Loss"; Marianne Williamson; 2010
- CDC: Losing Weight
- "The Best Life Diet Daily Journal"; Bob Greene; 2006
- Mercy Healthy Weight Solutions: Counseling
Member Comments