JULY newsletter

Hello everyone

Sometimes being on a diet or changing to a healthy life style plan just seems overwhelming. You might feel as though you don't have the heart to stay in the weight-loss fight or even contemplate changing to a healthier way of living. Well, it's not always your heart that keeps you from success — sometimes it's all in your head! Your mind can talk you into eating badly or thinking you have failed, but in the end it can also play the most important role in your ultimate success.

Here's how to beat the mental obstacles that can keep you from losing weight:

1. Think Before You Eat

One of the main reasons that diets fail is because people approach weight loss the wrong way. "Targeting that diet mentality is really the key," says Martin Binks, PhD, director of behavioural health research at the Duke Diet and Fitness Centre and assistant professor at the Duke University Medical Centre. "If I had to pick one thing I could fix to stop diets from failing, it would be all-or-nothing thinking and all-or-nothing acting."

The important thing is to set small, realistic goals instead of big, sweeping ones. If you went into every situation without thinking it's all-or-nothing, you're much more likely to moderate what you eat. Start thinking about the hundreds and hundreds of mini-decisions we make in a day.

Small decisions and food exchanges can make all the difference— like eating only half of a muffin instead of a whole one or adding a few short, quick walks to your overall exercise program — are what ultimately lead to weight loss.

Binks says it is by thinking differently day to day, that ends up making a huge difference.

2. Overcoming Mental Obstacles

Another mental obstacle people face is giving up on themselves. With small sustainable goals like losing 0.5 – 1kg a week, many people don’t see the change they want to see as quickly as they would like. The key here is sticking to your healthy lifestyle plan and watching the centimetres decrease on your waist and hips as well as looking at the scale. Also gauge from your clothing and perhaps get a fitness instructor to keep an eye on your actual percentage of fat lost.

A weight loss buddy can also help or, start your own biggest loser competition among family or friends.

Be accountable. Whether you have a weight loss buddy you check in with, a support group, or a food diary, keeping track of your daily food choices takes only a few minutes, but can double your weight-loss success

3. Finding a Healthy Mindset

Many people start a diet out of anger (anger at failing again, anger that your favourite jeans don’t fit or just plain anger at the world)!

Anger is not the same as a commitment. Make a commitment to yourself to create a healthier lifestyle. Write down all the reasons you want the change and put the list somewhere where it can remind you on days when you feel discouraged.

Take time to look at your logic and note any self destructive thoughts you may have about your weight and health. Many of my clients only make the decision to get serious about life style changes when they realise that not only was their weight unhealthy (or becoming that way), but so was the way they thought about their weight and health.

Acknowledge your successes. People who believe they can succeed with weight loss actually do lose weight more successfully. How do you gain this confidence? Take a moment to pat yourself on the back when you make healthy choices and achieve your short-term goals. Write your successes in your daily journal.

4. Be proactive!

Plan ahead for road trips, or keep some healthy frozen meals in your freezer for those nights you don’t feel like cooking.

Order smaller portions. Data suggests that people who order smaller portions or share a plate at restaurants are more successful with weight loss. Order the lunch portion, an appetizer, or a children's meal, or put up to half your meal into a doggy bag before you begin eating.

The good news is that self destructive thinking can be changed!

The trigger that makes you realise you don't lose weight through a diet, but through a lifestyle change, is different for everyone. Drastic dieting can be a vicious cycle that leaves people angry, depressed, frustrated, and finally just giving up. But if you learn a healthy way to approach weight loss, both mentally and physically, you can ultimately find success. These small changes above, all of which can easily be made, will quickly add up to more kilograms lost and will leave you feeling more empowered and happy over time.

Please feel free to contact me with any questions or queries.

Wishing you all a happy July (and travel safe for those who are away during the July holidays!)

Best regards

Lesley Wood

021-4182843

082 3 782 782

www.weight-masters.com

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