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By Jane Harrison, R.D., HealthAtoZ Nutritionist
Most people who have ever tried to lose weight have already figured this out: successful weight loss goes way beyond dieting and exercise. A positive mental outlook can make or break your goal. So can the way you treat yourself.
Before you embark on your new diet, it may be time for an attitude tune-up. If it helps, forget the word "diet." Think about managing your health, just like you manage your finances, your relationships and your job. Weight loss is no different!
Start with a plan. Take the time to make a list of your goals. Why do you want to lose weight? How will your life really improve? Be specific. The more clarity you have, the more likely you'll be to stick to a plan.
Form a positive relationship with food. Food does not have to be the enemy. Instead, view it as something that nourishes your body. Take pride in yourself when you see the conveyer belt at the supermarket filled with fruits, vegetables and whole grains.
Avoid an "all or nothing" attitude. You don't have to be perfect. Plan to eat well 90 percent of the time, and allow for small indulgences. This will help keep you on track for the long term.
Take small steps. Work on one thing at a time. If you normally skip breakfast, make a pledge to eat something healthy in the morning five out of seven days a week. Make this your only goal until you have it down pat. Then move onto the next thing. Trying to do too much at once can leave you feeling overwhelmed, and you will be more likely to abandon the effort altogether.
Treat yourself well
You are as important as the next person. Ignoring your own needs can cause stress and resentment and eventually lead to overeating. If you work to feed your soul, you will be less likely to overfeed your body.
Nourish yourself in different ways:
- Take up a new hobby, or get back to one you have been putting off.
- Catch a movie with a friend or spouse.
- Get a massage or manicure.
- Buy a new workout outfit or a new pair of walking shoes.
- Practice meditating, or take a yoga class.
- Allow yourself to take an afternoon nap or a soothing bath.
Get support when you need it. Taking care of yourself includes knowing when to ask for help. Tell your family members and friends that you are serious about trying to lose weight and improve your health.
- Enlist someone to walk with you after dinner.
- If your husband loves chocolate ice cream, but it is a major trigger for you, tell him it would really help you to keep it out of the house.
- Ask relatives and friends not to bring sugary or high-fat foods to the house when they visit.
Refrain from negative self-talk. Think about the mean things you say to yourself when you look in the mirror, take a shower or get dressed in the morning. Would you say these things to a friend? Recognize that negative self-talk can send you on a downward spiral from which it is hard to recover.
Lastly, as you fill your produce drawer and put on your walking shoes, don't forget to smile at yourself in the mirror on your way out!
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