to a weight-loss diet plan takes more than wanting to lose the weight. It
takes more than posting a food plan on the fridge. You need to have a
plan for changing the things you do so automatically that bring your
diet down every time.
Sticking to it is too hard when your habits keep working
against you. You can actually change those habits so they work for you.
You may think changing your ways is too difficult, but it’s not. What
it takes is recognizing that you do certain things without thinking and
it continually gets in your way. That’s the trick. These are the things
that cause you to fight against yourself when you are dieting. They keep their
power over you only when you don’t stop to notice them.
is a list of habits that will sabotage your weight-loss diet plan again
and again, no matter how good a plan it is. You probably don’t have all
of these habits, but even one or two can mean the difference between
staying on and going off.
Which of these anti-diet habits do you stick to?
I hang out with people who overeat
I don’t ask anyone for support when I am dieting
I try to be perfect
I put everyone else’s needs first
I always expect to lose the weight fast
I don’t speak up for myself
I never look in the full length mirror
I see every cheat as a failure
I don’t leave time to relax
I engage in negative self-talk
I don’t reward myself for my accomplishments
I don’t anticipate high risk eating situations
I don’t acknowledge painful feelings
I blame myself for everything
I keep very tempting foods in the house
I don’t get enough sleep
I take on too many tasks at one time
I set unrealistic goals for myself
I pick weight-loss diets that don’t fit my lifestyle
I don’t admit how I feel about my weight
Take the three habits you have that you think are the stickiest and begin to take them seriously.
Ask these important questions:
When do they occur most?
What purpose do they serve?
When did they start?
Are there other situations in my life besides dieting where these habits come into play?
Are they really necessary to my life?
Can I see myself living without them?
Would life be better without them?
Giving this kind of careful consideration to your habits, realizing
the effect they have on you, will motivate you to change them. For
example, if you have habit #1, you can try not to spend a lot of time
with people who overeat, especially in the beginning of the diet when
you are most vulnerable. If you have habit #2, you can try to ask for
support the next time you are dieting because helping relationships are
essential to weight-loss success. If you have habit #3, you can stop trying to
be perfect because no one is perfect. When you learn to accept your
slips, you can pick yourself up after and continue on to dieting success.
You won’t suddenly erase these habits from your repertoire of
behaviors, but believe it or not the most important thing is to notice
them, admit them, acknowledge them. This has a powerful effect. Take
stock of all the anti-dieting things you do day after day without so much
as a second thought. Question these things, give them that second
thought, think about them, and you will begin to un-stick them. Then
you can go ahead and put your effort into turning things around.
After all, you deserve habits that work for you when you are dieting.