(g) Mental changes
(1) You have to change your thinking to change your weight.
(2) Believe in your ability to change. Switch from “I cannot do it” mindset to “I will learn how to do it”. Stop making excuses. The limits exist only in your mind.
(2) Set clear written goals (destination).
(3) The vehicle to your destination is action. Start action immediately.
(5) During the journey to your destination, consider every challenge as an opportunity.
(6) Reward yourself for doing the necessary efforts at every challenge. Celebrate your progress by buying or doing something that you like.
(7) There are multiple mechanisms that impels you to have specific cravings. Some are physical (from hormones controlling appetite to the type of test buds in your tongue) while others are mental (such as habits and pleasant memories). To overcome cravings, you need to re-educate both your body and mind. This effort will be reworded by the happiness of your new body, by wearing the clothing that you like and by realizing that you are in control of your food rather than the food controlling you.
(8) To prevent deviations from your planned diet, search for a pattern of recurrent behavior. Usually, the problem happens with the same food (e.g.: ice cream, cakes), at the same time (e.g.: Friday night, weekends), in the same places (e.g.: kitchen, restaurant) and for the same reasons (e.g.: nervous upset).
(9) There may be one or two kind of foods that have been a problem for most of your life. When you start eating them you cannot control their quantity. They should be quickly identified. It may be necessary to completely eliminate them, at least for a while. Of course, this liberates you to consume their corresponding calories in many other foods that you love.
(10) Another frequent problem is that after some weight loss is achieved, there is a tendency to relax and eat more. You made the right choice when you started the diet. There will be a high cost to abandon it just when are you are having success. The wrong behavior will endanger your health and will deprive you of wearing the outfits that you love. Remember that the goal is not food deprivation but substitution. You can enjoy the pleasure of dining delicious dishes both at home and at restaurants by choosing from the large list of favored foods.
(11) If you fall out of control by going back to consume trigger foods or overeating, it is not a catastrophe. However, it has to be addressed immediately. Making a mistake is not a reason to stop all efforts to lose weight. Learn from your mistake. Take the necessary steps to prevent from occurring again. Stop immediately eating the trigger foods or overeating. To avoid the temptation, remove the offending food from your sight. At home, eliminate it or add to it something that you do not like. At the office, do not explore the deserts at the cafeteria. And so on. Then, write immediately a healthy eating plan for the next few days to implement allowed food items that you enjoy a lot. Make your mind to strictly stick to the plan. Eat enough protein and fat to avoid fasting and cravings. As emergency measures, you may try to block your testing buds with salt, spicy food, sugar blocker chowing gum, breath strips, etc.
(12) You may need psychotherapy. You can do it by talking to yourself. This free self-administered psychotherapy will save you thousands of dollars that other people pay for this professional service. The following are examples of self-motivating internal mental dialog. Example #1: "This food smells good and looks tempting". Do I like it so much that I am ready to wear it? No. It does not make me happy; it makes me fat. Example #2: "I will have just one". One is never enough. Tasting reactivates my cravings. When I start, the tendency is to finish the entire plate, not to eat moderately. Example #3: "I crave when I see sweets". Craving will pass in a few minutes. It is only a feeling, not an order that I have to follow. Thin is worth to wait. Example #4: "I cannot live without potato chips". Not true. There is nothing essential for survival in a bag of potato chips.
You may record (tape) several of these self-talks and listen to them periodically, particularly when you need encouragement.
(13) You can block your wrong food thoughts doing something enjoyable that keep you busy.
(14) Sharing objectives will help. Try to lose weight with a partner. Informe family and friends of your plans and achievements. Fat control is a lot easier if everyone is eating healthy at home. Do not get tempted by your mother-in-law cooking cakes or your children demanding sugary treats. They have to learn your objectives.
(15) If you are upset or hurt, vent your emotions expressing your feelings to a friend or writing them.
(16) You may reward yourself by buying something that you like to support your mind at times of distress. However, one of the greatest rewards will be that you will be able to wore again that favorite clothing that before starting the diet fit too tight.
(17) Focus on the positive things in your life. Be grateful for them and trust that more good things are coming your way.
(18) Joint and cultivate a positive social circle. Consume positive media that emphasizes goods.
(19) Volunteer to help others.
(20) Start the day by making a quick mental list of positive things to do and focusing in them. Finish the day by making a mental list of the day’s wins.
(21) In summary, you will be liberated and live as you choose, not as hostage of a piece of food.
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