It’s all in your head
I’ll never lose weight.” “I can’t stick to an exercise plan.” “I’ll never be a size 6.” If you have this attitude chances are you will fail in your attempt to lose weight. You could be creating a negative self-fulfilling prophecy and setting yourself up for failure. Negative thoughts in your head often are carried out in your actions. If you want to lose weight and get in shape, think more positive thoughts throughout the day. A positive self-fulfilling prophecy can allow you to shift interpretation of events. Change “I can’t” to I will.” Change “I never will” to “one day soon I will.”
Create your own self-fulfilling prophecy by trying some of the suggestions below.
1. It’s a journey not a 100 yard dash. In our society we want it now, and we can pretty much have it now, except for weight loss. TV shows like The Biggest Loser and ads for quick weight loss pills are not realistic or safe ways to lose weight and keep it off. A pound or two a week is safe and effective because you are taking your time to reprogram your brain to live a permanent, healthy lifestyle. If you choose to indulge or binge one day, have your mantra ready. “I stumbled but it will be okay. I have made a conscious decision not to revert back to my old ways. I will strive to make wiser decisions next time.” This isn’t an all-or-none principle. You will stumble but it doesn’t mean you have to surrender your goals.
2. Dream on. Visualize yourself, your future self, six months to a year down the road and think of how good you will look and feel. But don’t stop there. What activities have you always wanted to do, but decided not to do, because of your weight or lack of self confidence? Visualize running a 5K, hiking out west, water skiing, skiing, etc. If you dream it, you can do it.
3. Nix a bad habit. Consider the nightly ritual of mindless eating in front of the TV. In no time, you’ve made your way through half a bag of chips. If you can’t give up your chips just yet, try this: pour your chips, pretzels, popcorn, crackers, etc. in a small bowl and eat one piece at a time. Savor the flavor and texture. You’ll be surprised at how satisfied you are when your bowl is empty. Eating slower makes you feel fuller. Use this trick at every meal to psych yourself into eating less.
4. Exercise isn’t a dirty word. If you’re not currently a fan of exercise it’s one hurdle that you’ll have to get over to effectively lose weight. Start associating positive traits with exercise. For example, exercise releases ‘feel good’ endorphins. Exercise can become “your time,” away from daily stress. Instead of saying, “I have to work out today,” say “I get the opportunity to work out today and do something for myself.” Visualize what you will do at the gym or what DVD you will pop in or the route you will walk tomorrow. Put your workout clothes and shoes in plain sight as a reminder. Ditch the baggy t-shirt and old sweats. Dress like an athlete and you’ll be more inclined to act like one.
5. Forbidden desires. A lot of people make the mistake of eliminating foods or entire food groups when they start a diet. While it may seem like a great way to control things, the opposite usually occurs. We want what we can’t have. As soon as you label something forbidden, the desire to eat it becomes more intense. Instead of treating yourself to a small portion, you dive in head first and eat your way into a self loathing coma. Indulge in the forbidden food by planning ahead for it. Enjoy it but in a smaller portion. Eat less at dinner. Work out a little longer. Eat lighter the next day and have a clear conscience.
6. Out of sight, out of mind. You don’t have to worry as much about forbidden foods if you can’t see them. A box of cookies, leftover pie sitting on the counter or a bowl of candy on your desk is going to be whispering to you all day. If you can’t eliminate these foods because other members want them in the house (or office), put them in a separate cupboard. Stow away cold items in the fridge drawer or things like ice cream behind the frozen spinach in the freezer.
by Lisa Marie Metzler
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