If you have been overweight for sometime, it requires a big change in the way that you think about food. By starting to address what food means to you, only then can you start to change behaviour.
Here are some tips for helping you to think slim:
One of the first things to do to help break the dieting cycle is to stop thinking of yourself as going on a diet. This implies a temporary change in your eating behaviour and may lead to yo-yo dieting.
Instead, try to change the way you think. Try to see the changes that you make as permanent changes. This is much easier if the changes that you make are small and realistic. If you make too many changes at once or follow an extreme diet plan that radically changes the way that you eat, you may find it difficult to stay motivated and are more likely to give up. Try to make changes that fit easily into your lifestyle see the goal setting section for more ideas.
It is easy to view lapses in your diet as catastrophic and to blame yourself for a lack of willpower. But this way of thinking isn’t motivating and will undermine your ability to get back on your diet plan if you do have a lapse. Instead, try to view lapses as a normal part of dieting and start again the following day. Everyone has them!
If you know in advance about an event that might mean being unable to stick to your diet or exercise plan, then cut back a little on what you eat a few days before. That way you will be able to have a little extra on that occasion without feeling guilty. Remember to take each day as it comes.
Have a good support network such as family, friends or from support groups to help keep you on track.
Understand what prompts you to over-eat and take control:
Many people feel guilty when they overeat which can then undermine your ability to stick to your healthy eating plan. Challenge your negative thoughts by trying the following:
As well as changing the way that you think about food, you can also influence your eating behaviour to help you to achieve your healthy eating goals. There are two key aspects to promoting a change in eating behaviour:
Slow the rate of eating
Do nothing else while eating
Few people realise that lapses and relapses are a normal part of behaviour change. Challenge this all or nothing thinking whenever possible. Viewing relapses as normal and learning to plan for them is a powerful cognitive tool.
Try the following:
By following these hints and tips, you can tackle some of the toughest aspects of losing weight and develop a more flexible and hopefully more successful approach to eating and long term weight management. Some of these you might already do but if not, try them you have nothing to lose but weight!
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