Mental strategies in losing weight?
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Actually, I've been employing several mental strategies in conjunction with my diet and exercise program. So far they're working, because I've managed to shed 39 pounds since February 20 of this year. I first had to remember that in order to lose weight I must eat. To cut food entirely (such as a one meal a day diet) is absurd. The body will stop metabolising and will in fact give you a result other than what you are hoping for. Then I had to make wise food choices--NO fried foods or added oils or fats or butters. If my kids wanted hamburgers for dinner, then I would just grill mine under the broiler on a rack and I'd eat mine next to boiled vegetables or a salad with lemon juice instead of on bread. I have late evening hunger issues..so instead of ignoring them, I feed them. Only I eat several cucumbers or several carrots or a small bag of lettuce leaves. I increased the amount of water tremendously which also helped me realize that apparently, I've been very dehydrated. My sister helped me with one mental strategy. She had been going to Weight Watchers and I guess their "coach?" began by passing around a plastic baggie with 4 sticks of butter in it. She then told the group that she had heard a lot of the women complaining that they'd ONLY lost one pound and how disappointed they were. Then she said, "THIS is what you lost. The number one seems low only when you look at it on the scale. But when you look at what one pound is tangibly, THIS (shook the bag of butter) is what you have accomplished!"
Wow. That is a true mental strategy.to focus on losing as many sticks of butter as possible.
Also, remember that exercising (even just brisk walking for 30 mins a day) will speed up your metabolism and help you with the mental side of things as well. I tend to fight depression when I'm dieting and I find that when I workout regularly, I don't feel the depression nearly as much. I guess it's like prozac only with POSITIVE side effects and none of the negative ones.
Good luck on your dieting!
Other Answers:
Every time you feel an urge, punch yourself in the nose.
The best for me was to put up pictures of myself when I was hot and buff. That is the best inspiration I could ask for to look like that again. the buddy system is needed. you need encouragement and someone to tell you no, or to say, let's go for a walk or whatever. You can do the same for the other person.
Happy thoughts and do not watch food networks.
Try bitter veggy like watercressen or bitter melons. (Yaek)
yes they will. u need to put a mental block on your mind about food. don't think about when the next meal is, think about if you've eaten too much already. remember you don't have to eat at every meal, especially if you don't eat because your hungry. plus, eating slowly is a great way to lose weight;
but remember, eating right won't help you as much as you want it to. use the mental strategy of blaming ur laziness for "that extra couple of inches" start workin out, u'll feel great about yourself, mentally and physically.
good luck
What works for me is to find positive motivation. Beating yourself up or feeling guilty about how you are now may lead to disordered eating. Treat yourself now and then as a reward for working hard! Music works for me for working out. Sometimes I just HAVE to have some chinese food or a huge gooey cinnamon roll, and I allow it, but eat slowly and savor it.
Meditation may help when temptation to "give up" sets in. There is a moment between giving in to temptation and not giving in. WHen you begin to feel tempted not to follow your diet or not go to the gym, take deep breaths, close your eyes, and focus your thoughts on your goal and what steps you need to take to get there.
I have lost over 100 in the past 15 months. What worked the best for me was turning it into a positive goal rather than looking at it negatively. I had to make a complete attitude overhaul and realize that I wasn't less of a person for being overweight. I had to talk my self out of the embaressment of going to the gym and had the attitude that, "if people are going to look at me funny, that's fine, I'm here for me, and they should give me credit for even trying." Also I made certain that I wasn't doing the whole "Only 68 more pounds till my goal" My goals were only in 10lb. increments, to keep myself from getting overwhelmed. Wasn't very long and I was already at 50#'s off. You can do it!! Just think positively.
P.S. I put a picture of my boyfriend, who was in Iraq at the time, on my CD player that I took to the gym. And typically giggled thinking I couldn't wait to surprise him! Try chewing sugarless gum. It curbs the craving of just popping something in your mouth to eat. Also, drinking water fills your stomach when you are hungry.
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