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Mind Over Matter: Key Strategies for Weight Loss Success :
Katie, a 33-year-old
mother of two, has been on her share of diets over the years. From
Weight Watchers to the Zone to Sugar Busters, she feels as if she
has tried them all. While she has had moderate success in losing weight
from time to time, she has never found a long-term weight loss solution.
Her weight is a point of contention in her marriage; her husband—who
also happens to be obese—wishes she were thin, but says he loves
her anyway. The two have been separated a number of times and even
filed for divorce once. The stress has caused Katie to begin binge
eating again.
There is hope for Katie and others like her who feels as if they’re
trapped on the diet carousel. The key to long-term weight loss success
may not be the body, but the mind. Research indicates that those who
have a positive outlook on life are more likely to lose weight—and
stay thin. But how can you have a positive outlook when you’ve
been burned so many times before? Is it possible to “will your
way” to losing weight?
One technique that has been proven effective in sports training is
something called visualization. For instance, a baseball player might
visualize his bat connecting with a ball, leading to a homerun. A
soccer player might visualize kicking the winning goal in a soccer
match. And a golfer might visualize sinking the winning putt in the
Masters Tournament.
The same technique can be used by dieters. Visualize yourself as thin.
Picture yourself in that dress that is now two sizes too small. Imagine
stepping onto the scale and being pleased with the result. Visualize
yourself saying “no” to that piece of chocolate cake or
that plate of Fettucini Alfredo. These mind exercises can help to
spur you onto weight loss.
When people learn they are suffering from cancer, they are encouraged
to imagine their cancer cells being destroyed by healthy cells. You
can follow the same technique in order to lose weight. That means
imagining your fat cells being destroyed by thin cells. Through such
a method, you can “think your way” to a healthy weight.
In addition, it is critically important that you maintain a positive
attitude. Be forgiving of yourself. If you veer off your diet plan,
simply get back on course with your next meal. Don’t spend precious
time “beating yourself up” over your failures. Instead,
celebrate your successes—in a non-fattening way. For instance,
when you reach a milestone—say you’ve lost ten pounds—reward
yourself with a trip to an art museum or to your favorite coffee shop
(but skip the cream and sugar). Marking milestones will give you a
sense of accomplishment, a sense that you are triumphing over food.
Another helpful technique can be prayer or meditation. Some support
groups even offer Bible-based weight loss programs that use scripture
verses to help inspire. Taking stock of your life and handing your
weight loss problems over to a higher power can be cathartic and may
give you a sense of peace about your weight difficulties. It has been
said that a clear head leads to a healthy body. Try praying or meditating
ten minutes at the start of your day. Chances are you will feel refreshed
and ready to tackle the weight challenges that come your way.
Yet another technique you might consider is role-playing. Grab your
spouse or a friend and ask him or her to act out a situation in which
you might be tempted to overeat. You’ll be forced to come up
with strategies to fight temptation. This rehearsal could prove to
be quite helpful when a real life diet dilemma comes your way. If
role-playing works for job interviews, it should be beneficial for
your weight as well.
Mind over matter is not just a clever saying. It can actually be the
solution to your weight loss problems. By using your brain power,
you can develop the techniques needed to make healthy food choices.
When your mind and your body are both healthy, you have the best of
both worlds.
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