by Judy Weitzman, Diet Coach
Have you ever beaten yourself up after eating too much or eating something less than healthy? Unfortunately, this is a very common reaction. A better way to handle the same situation is to learn from the experience so that you can more easily change the behavior next time.
First of all, you have to look for the positives. In my observation, when people go on a weight loss journey, their tendency is to focus on what they did “wrong”.
People say things like: “I should not have had that second glass of wine,” or “I was too tired to go to the gym”. The apologies, confessions and remorse can be daunting.
By focusing on the negatives, these behaviors will send your mood south and make the weight loss process that much more challenging.
On the other hand, if we are able to acknowledge our mistakes … we can correct them going forward.
Learn to focus on the positives. For example:
The list is endless … and by focusing on these positive thoughts, it can be empowering. Whereas thinking about what you ‘woulda’, ‘coulda’, ‘shoulda’ done will only take you into a downward spiral, prolonging your weight loss efforts.
The mind is a tricky thing. I am a firm believer in the power of visualizing and positive thinking.
Create a clear vision of how you will look at your goal. Picture yourself thin and with a smile on your face.
Thin does not have to be “skinny” … determine a healthy weight you will feel good maintaining. Then keep pulling up that vision of yourself looking great to reinforce your goal.
When you are setting your goals for losing weight, make sure your goals are attainable. The healthiest and most realistic goal for losing weight is taking off one to two pounds per week.
As you reach your goal each week on the scale, it will boost your self-confidence and ensure that your weight loss will continue.
Besides setting a weight goal, please make sure you set a goal for finding all the other positives in each day. Then write them down at night, like blessings.
Positive reinforcement continues a behavior and who says the reinforcement has to come from an outside source? Be your own cheerleader! Lead the charge to being a healthier and stronger person.
By changing your eating behaviors, you will not only lose weight; you will keep it off permanently.
Remember, weight loss is not a race … luckily we have the gift of time – even with a busy schedule, you can make time … this is a journey for the rest of your life … not just a temporary fix.
Be patient. This will minimize the pressure and stress that can happen during your weight loss journey … instead focus on the positive behavior changes you are making and perpetuate them.
Stay positive, visualize yourself at your goal, focus on good eating behaviors and be healthy! If you hit a speed bump along the way, simply get up, dust yourself off and get back on track.
You can do this … positively!
(published September 13, 2012)
Judy Weitzman, known as “Diet Coach Judy,” has experience in the weight loss industry that spans more than 30 years. She is the author of How to Eat When Life Gets in the Way. Besides her professional experience, she lost 50 pounds nearly 30 years ago and has maintained her lower weight. Judy has successfully helped her clients lose weight and keep it off by helping them change their behaviors. Each program is individualized and the daily support she offers helps ensure her clients’ success. To learn more about Judy, visit her website at www.dietcoachjudy.com.