Don’t wait to get fit – Are you waiting until you’re at your goal weight to “think thin?” Don’t Tell the Weight Loss Experts The time to start thinking and living like a slim, healthy person is now. Often, people hold on to beliefs. How to lose weight By Thinking Differently
Linda Spangle, RN, MA, owner of Weight Loss for Life in Denver and author of Life is Hard, says that many people cling to the belief that they can’t think or act like a thin person until they reach their goals. Do not reach the weight of , Eating is Easy: The 5-Step Plan for Overcoming Emotional Eating and Losing Weight on Any Diet But staying stuck in your old, unhealthy mindset can sabotage the behaviors you’re trying so hard to change. How to lose weight By Thinking Differently
“I encourage people who are trying to lose weight to create a picture of not only what they will look like, but also how they will function when they are thin,” Spangle says. Will do and feel.”
If you’re a visual person, for example, hang a favorite outfit where you can see it every day, then picture how well the outfit fits you. If you’re a movement-oriented person, picture what it would feel like to easily slide out of empty seats in a theater row, or imagine the ease of fastening a seat belt on an airplane.
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Pretend You’re Thin
Spangle teaches her clients to “pretend” they are thin and live as if it is true. Spangle says that when we pretend that something is true, eventually a new pattern of behavior will develop. How to lose weight By Thinking Differently
“Acting like you have a talent or a feeling ultimately helps it come true,” she says. “Public speakers are taught to address their audience as if they feel completely confident and fearless. Most speakers find this to be true after a few practice sessions. It goes.”
Spangle says:
Likewise, Spangle says, you don’t have to wait “someday” to gain self-esteem. You can build your confidence and self-image by acting as though you already feel good about yourself (even if you don’t). As you get dressed each day, look in the mirror and say, “I look great!” Then walk and talk like you do.
“It doesn’t matter if you’re wearing a baggy dress and shoes,” Spangle says. “Pretend! Imagine how you would talk to others, make your work plans, and raise your children if you really felt great about yourself. Then step outside of that internal image, Act as if those things were true.”
This doesn’t mean you should show yourself off by your need to develop more healthy habits.
“Adopting this perspective doesn’t mean you can bury your head in the sand or ignore the realities of life,” says Spangle. “It helps you develop a new attitude toward things that already exist. At the same time, it gives you hope that things can get better. A month or so of living After you’re confident and strong about yourself, you’ll be yourself. It’s surprising how well you match that image.”
Change Your Thinking
Another key to thinking and living like a thin person is to change your negative thinking patterns.
“If you’re struggling with your weight, it’s important to examine your thinking,” says Marsha Hudnall, MS, RD, program director of Green Mountain at Focus Run, a healthy living center in Ludlow, VT. That’s why women’s retreat is called. How to lose weight By Thinking Differently
Remember the connection between thoughts, emotions and behavior, Hudnall says. “The first feeds the second; the second, the third,” she says. “If our thinking is bad, our emotions drive us, and our behaviors reflect how we’re feeling.”
Hudnall says to beware of these common thinking mistakes:
All-or-nothing thinking — the tendency to go to extremes and think of yourself and your body as extremely good or extremely bad. Change that thinking by realizing that few things are truly black and white.
“Should” statements — Trying to motivate yourself with “shoulds,” including comparing yourself to “perfect” images on television, movies, or magazines. Remember that you have choices, and explore them.
Magnification/Minimization — Focusing more on the undesirable things about yourself while downplaying your positive attributes. Thank someone who compliments you and skip the “but…”
Scapegoating – Assuming that a physical characteristic you dislike about yourself is responsible for some difficulty. Making assumptions and taking things personally can be a big mistake. Fat bias exists, but it probably isn’t responsible for all of your problems.
Emotional Reasoning – If you feel or believe something, it is important to think about it. Identify what you’re feeling, and remind yourself that it’s just a thought — not necessarily true.
Living like a thin person
Living like a thin person also means thinking about food and eating differently, Hudnall says. “Are you hungry or satisfied? Do you like a certain food or not?” she asks. “These questions don’t often come into play with people who struggle with eating disorders.
“Be in the moment,” advises Hudnall. “Think about whether you’re really hungry so Think about the taste of what you’re eating. Don’t get caught up in preconceived ideas about what you should or shouldn’t do. “
This means you don’t necessarily have to give up ice cream. But really pay attention to what you’re eating. If you do, one scoop will satisfy you as much as a full pint. “It’s really about mindset,” Hudnall says.
Ellen Astrachan Fletcher, PhD, professor of clinical psychology and founder director of the Eating Disorders Clinic at the University of Illinois Medical Center but wants people to focus more on being healthy and fit.
“My main goal is to help people think about food in terms of nutrition and energy…the reasons why we need food in our lives,” she says.
Focus on Health and Fitness
People with weight problems often see food as more meaningful than it really is, Astrachan Fletcher adds: “Eating is not comfort, it’s not a coping mechanism. It’s about how you think about food and how it plays out in your life.” Changing roles will help you think. And live like a healthy person.”
A healthy person, for example, does not use food as a substitute for personal relationships. If you’re feeling lonely, find social options and make new friends, says Astrachan-Fletcher.
Astrachan-Fletcher added that a healthy person incorporates exercise into their life. “Exercise is not only part of a successful weight loss or weight management program, but it can also help you reduce or prevent depression, stress and anxiety.”
Develop Your Skills
To reach your weight loss goal (or any goal for that matter), you must develop a set of skills that will help you succeed, says psychologist Howard Rankin of the international support group TOP but Will help. and author of The Top’s Way to Weight Loss: Beyond Calories and Exercise.
Some of the skills that will help you live your way to a thinner, healthier body, says Rankin, are:
Patience. Take things one step at a time. Give up one of your “crash” foods at a time, for example, not all at once.
Conceptualize Think about a specific situation you are going to face and how you would deal with it. “See” yourself going out to dinner and eating a healthy meal.
Accountability. Confide in a support group, friends, or even a therapist to confide in.
self-control. Realize that every time you successfully resist so you are gaining self-control. Congratulate yourself every time you do.
Objective setting. Think in terms of smaller goals. You don’t need to lose 60 pounds. The next week you only need to lose one pound. Every small goal you achieve will fuel your motivation and set you up for success.
Journaling. Keep a written account of your actions, your thoughts and your feelings, as well as what you eat. Not only does this increase your self-awareness, but it also helps you work out feelings that you may be trying to “stuff” back with food.
Learn to say no to aggression. Ask yourself, “Will this move me closer to my goal or further away?”
Remember the Rest of You
Finally, remember that you are more than just someone trying to lose weight. This is especially true if you are a woman.
“Women tie too much of their self-esteem to their body image, which can be distorted in a negative way, and not enough to other factors in their lives,” Salvatore Clary, Ph.D. Professor Emeritus of Psychology says. at Lebanon Valley College so in Annville, Pa.health benefits
Clary says the more “possible selfies” a woman has, the less likely she is to be overwhelmed by body image issues, which can lead to self-consciousness, depression, weakness and crash dieting. .
“Avoid even thinking about the aspect of yourself that makes you feel inferior, like your body, and focus on another aspect of your life that you’re very successful at,” Clary says. says Clary. “For example, you can be an entrepreneur, a mother, a wife, a doctor, a gardener, a skier, etc. Allow yourself to focus on other aspects of your life where you feel most fulfilled. do.”
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