Weight Loss - Its in Your Head

When you truly consider the weight-loss process, the battle waged is mostly in your mind. "Should I eat the corn muffin with butter or would it be better for me to have margarine or better yet, have jelly? What am I doing eating this muffin anyway? It's so caloric and filled with saturated fat. I'm such a pig. I have absolutely zero willpower." It's no wonder you'll eat that muffin with the butter and slather jelly on top to quiet that negative self-talk.

What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you're using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought. In the corn muffin example, instead of listening to "I'm such a pig" which clearly mislabels who you are, respond with "Pigs are animals and I am human. I don't have to be perfect."

Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding "distorted" thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself from many self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to change. Here are some other thinking distortions to challenge:

Shoulds. Should statements are more about other people's values, not ones chosen by the person who wants to lose weight. Additionally, should statements reflect an attempt by the dieter to motivate herself without really believing in the value. Better to determine what works for you. "I will eat up to two Hershey kisses daily and thoroughly enjoy them."

All-or-Nothing. This kind of reasoning is the foundation for perfectionism. An all-or-nothing individual views the world as black or white. Since there is no allowance for gray areas, the behavior is either perfect or a failure. "I've ruined my diet by eating all that pizza. I can't stay on a diet and I'll just always be fat." Maybe the problem does not arise from the behavior? maybe the problem is with the diet that does not allow for pizza. "I do not want to give pizza up for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try having a salad (dressing on the side) before the pizza to take the edge off my hunger."

Good Foods/ Bad Foods. If the truth be told, foods do not misbehave. Foods are not good or bad. While it is true that some foods have more nutrients or are more fiber-dense than others, all foods can be enjoyed. How we think about food colors what we eat and how much we eat. If a food is labeled as bad (such as fries), then for many individuals that food is taboo. When one eventually succumbs to eating the forbidden, French fries, bingeing may result. Rather than continue with dichotomous thinking of good food/bad food, shift to allow space for all foods you like without judgement. Instead of "I ate those fries which are so bad for me" to "I really enjoyed that small portion of fries. They really satisfied me."

Body Distortions. Rather than dwelling on how fat or thin you think your body is, it is extremely helpful to view your body in terms of what it can do for you. For example, when you look in the mirror, instead of zooming in on your stomach which "looks five months pregnant, although your last baby was nine years ago" tell yourself "my body has given life" or "my body enables me to go where I want to and allows me to have fun."

The conversations that are going on inside your head cannot be stopped. However, what you can do is to be aware of negative self-talk and understand that it has little to do with actual reality. When you believe this, you can respond to the critical voice with a more objective, coping thought. Although negative thoughts may not be stopped entirely, they can be quieted by listening to your compassionate, caring voice. In much the same way you would sympathize and listen to a close friend, listen to yourself. Be your own best friend and chances are you'll have greater weight loss success.

Helene Haber

Holistic Nutrition Coach

Helene Haber, HHC is a board certified health counselor. She designs personalized wellness solutions for women of all ages looking to enhance their lives, get their bodies back in shape and their health back on track. Email: TopCatHelene@aol.com.

http://www.integrativenutrition.com /graduates/HHaber.aspx

---

20 Dieting Tips You Can Use Immediately To Start Losing Weight

Dieting is not easy. If it were, we would probably... Read More

The Psychology of Weight Loss: Part 3 ? Lose the Hang Ups!

We have missed the boat and your boat is sinking... Read More

Fake Weight Loss Claims: Identify Them

Its crowded..really crowded..every other site offers Weight Loss Programs and... Read More

Tips to Help Control Food Cravings

Food cravings can be triggered by various things including low... Read More

Weight Loss Problems at Their Worst ?America is on the Path of Delusion, Depression, and Destruction

Am I missing something here? If I am, someone please... Read More

South Beach Diets and Fast Food Franchises

Franchised Business Models and American Diets could be at odds.... Read More

Turn Your Body into a 24hr Fat Burning Furnace and Still Build Muscle!

Is this even possible?Well hold on to your seat because... Read More

The Real Challenge Of Weight Loss

Weight loss is never easy. Although this is stating the... Read More

Do You Really Want To Stop Smoking? Or Do You Use The Weight Gain Excuse?

I do not smoke, never have, and admit to being... Read More

Be Aware Of Your Reasons

You have decided that you want to lose weight and... Read More

Approaches to the Treatment of Obesity and A Free Weight Loss Formula

The general approach for treatment of obesity is to suggest... Read More

How Can You Find Newport Beach Liposuction center?

Finding the clinic that performs liposuctions in Newport Beach is... Read More

Taking Control of Your Subconscious for Permanent Weight Loss

From the moment of birth your first emotional experiences establish... Read More

Thirty Hints & Tips to Achievable Weight Loss

Here are some everyday, helpful hints to get you started,... Read More

Ephedra - Is It Safe And Effective?

Burn fat while you sleep! Eat whatever you want and... Read More

Is Body Mass Index or BMI a Real Measure of Obesity or is It Flawed?

Body Mass Index (bmi) A Misleading measure of ObesityMany professionals... Read More

The Mini Tummy Tuck Procedure

What is a mini tummy tuck? Officially called a partial... Read More

Close Kept Secrets to Weight Loss Lesson #11

You are the GREATEST, aren't you? You are focusing on... Read More

Nothing More Powerful Than Your Words

Telling yourself you have to "struggle with this weight issue... Read More

How To Lose More Weight And Reach Your Goal With A Weight Loss Journal

The diary is an essential help in reaching your weight... Read More

5 Natural Weight Loss Tips For A More Beautiful You

Living a powerful, healthy, fit and trim life is a... Read More

The 7 Phases of Change

Lose The Weight For Good With The Seven Phases of... Read More

To Diet or not to Diet, That Should Be The Question!

Diet information is everywhere. In advertisements, on TV, in magazines;... Read More

Lose Weight NOW! - The Truth or Consequences Diet?

If you knew when you were going to die, would... Read More

The College Student?s Guide for EASY WEIGHT LOSS!

Weight loss is a hot topic among college students today,... Read More

Liberate Your Set Esteem and Lose Weight

Are you a 'look-and-lose' dieter? Have you studied every diet... Read More

Weight Loss - I Lost 40 Pounds

I did it without starving myself or taking pills. How... Read More

Your Weight Loss Problem: How To Cure It By Watching Movies Or Reading Books!

I don't know anything about you but if you're anything... Read More

Why Breakfast is Good for You

Ok... If you are reading this is because you do... Read More

Eating Tips

Make sure that no more than a quarter of your... Read More

Scientific Research Shows Why Diets Dont Work, If You Want to Sustain Long Term Weight Loss

To say that dieting rarely leads to sustainable weight loss... Read More

How To Indulge and Win The Battle of The Bulge During The Holidays: Get Yourself a Buddy

If you are trying to lose weight, the holidays literally... Read More

Weight Loss and Water: The Unknown Secret

Weight Loss and Water: A Way to Make Your Body... Read More