foxfieldco
09-11-2004, 03:52 AM
Weight Watchers eTools article of the week: Outcomes Worth Winning
~ What You Want Now
Imagine that you've just embarked on a five-hour-long car trip en route to a family vacation when you realize that none of the roads you're traveling on are labeled. You might trust that you can find your way without any directional help, but would you really want to risk driving 300 miles in the wrong direction? Chances are you would not enjoy the feeling of heading nowhere fast. And without a clear view of your destination, is the trip even worth it?
The same principle applies to your journey toward weight loss. Do you have your sights set on a clear goal, or are you merely heading for an unknown destination?
The Fundamentals of Winning Outcomes
You may have heard your Leader or other Meetings Members refer to Winning Outcomes, the most fundamental of Weight Watchers Tools for Living. Winning Outcomes is the understanding and vision of where you want to end up on your weight-loss journey, and all the other Tools for Living are there to help you achieve this goal. Read on for the four steps that you should keep in mind when defining your Winning Outcomes:
Stay Positive. Most people are motivated by both positive and negative situations. However, even though a negative motivator (like too-tight pants) may be effective in prompting you to make a change, only a positive motivator (like fitting into a smaller size) can provide a clear destination.
So cast your Winning Outcomes in a positive light, and be mindful of your destination as you get closer to your goal. It's okay to adjust your Winning Outcomes as time goes by to keep them relevant and motivating – in fact, it may be a great idea for you to periodically asses where you're heading and how far you've progressed.
Be Specific. Make sure that your Winning Outcomes can answer the questions who, what, where, when and how, specifically. Ask yourself what you really want from your weight-loss efforts. How you expect your life to be different. Where you will turn for support and resources. The only way to know when you have arrived where you wanted to be is by establishing a clear and specific weight-loss plan right now.
Take Control. Many people wish or hope for things, like winning the lottery or a work raffle, that are completely beyond their control. The odds of achieving this kind of desire are slim, and are completely based on chance, not personal responsibility.
In determining your Winning Outcomes, ask yourself what you are willing and able to do in order to achieve your goals. And make certain that your desired outcome is dependent on your own behavior, not your lucky stars. You'll feel a lot more secure about taking on an endeavor that you're sure you can accomplish.
Find a Good Fit. It's a reasonable expectation that losing weight will affect your lifestyle. You're likely to feel better about yourself, exercise more, put more effort into what you eat and cook, and want to be more active. Just consider how these changes will affect your family life, your personal relationships, your job, and your overall way of life. Make sure that these changes are inspiring to you, and that you are willing to accept your new lifestyle with open arms. Finding goals that are a perfect fit into the life you want to lead makes you're reaching the finish line all the sweeter.
~ Are You Giving It Your All? (Quiz)
Are you devoted to your weight-loss efforts? Find out here, plus get ideas for kicking it up a notch if you're not quite committed.
http://cdn.weightwatchers.com/images/1033/util/qzs/num_1.gifYou step on the scale and it says you've gained two pounds. What's most likely your reaction?
__ "This doesn‘t work. Obviously, I just can‘t lose weight."
__ "I‘m not that surprised. I went over my POINTS® Target a few times this week,
and didn‘t exercise, and …"
__ "WHAT?! But I‘m supposed to be losing weight!"
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_2.gifYou're eating dinner at your mother-in-law's, and she offers you seconds of your favorite casserole. You have just a little bit. Do you count the POINTS value of the extra little bit?
__ Of course.
__ Well, no. That little bit won‘t matter.
__ I don‘t count POINTS values on days when I go to my mother-in-law‘s.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_3.gifTo what extent do you include exercise in your weight loss plan?
__ As much as I have time for.
__ A great deal. I try to get thirty minutes of exercise in at least five times per week.
__ None. I‘ll start to exercise after I lose all this weight.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_4.gifWhat's your "dieting duration"? That is, how long do you stick with a weight loss plan?
__ A few weeks, tops.
__ Until I get to my weight goal.
__ For life!
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_5.gifIt was a stressful day and you splurged on a completely over-the-top dinner. When you get home you:
__ Are extra diligent about recording everything in your POINTS Tracker.
__ Don‘t record anything in your POINTS Tracker. You‘ll start over tomorrow.
__ Don‘t even look at your POINTS Tracker. In fact, you avoid it for the rest of the
week.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_6.gifWhen you don't lose weight, who or what usually gets the blame?
__ The weight-loss plan.
__ The situation (a stressful week, my birthday, my sister had a baby, etc.).
__ Me.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_7.gifIt seems like no matter how hard you try you can't stick to your POINTS Target. What do you do?
__ Post a message on the WeightWatchers.com message boards to see if anybody has
any ideas.
__ Give up. Obviously this isn‘t going to work.
__ See if I lose weight just by counting POINTS values, even if I don‘t make my
POINTS Target every day.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_8.gifIt's a tradition for you and your friends to have pizza and beer on Fridays. Now that you're on a weight-loss plan, you:
__ Go anyway, and eat as much as always. Hey, you can‘t change your whole life!
__ Go. But plan ahead, and start with a salad.
__ Don‘t go.
>>>>>
You're Giving it Your All!
Look forward to a lifetime at your weight goal! The secret to weight loss that lasts is replacing bad habits with good ones. And that takes diligence, determination and hard work. Lucky for you you've got all three!
_______
Do You Need a Little Push?
You know what it takes to lose weight. In fact, you may have successfully lost weight once or twice before, only to gain it all back. So what's stopping you from giving these weight-loss efforts everything you've got? "Weight-loss involves lots of little decisions every day," says Dr. Howard Rankin, a Hilton Head Island, South Carolina psychologist and author of Inspired to Lose (Step Wise Press, 2001). If you're not fully committed, slack moments (blowing off exercise, indulging in dessert) can accumulate and keep you from getting to your goal.
Use Anchoring from Weight Watchers Tools for Living for help staying mindful of your goals
________
You Need Some Serious Motivation.
As much as you want to lose weight, there's something standing in your way: You. If you really want to lose, you need to give it everything you've got. Start by figuring out your real motivation for wanting to lose weight — the Winning Outcome tool from Weight Watchers Tools for Living can help you with that. Then use that Winning Outcome to help you toward your goal. Also, suggests Dr. Howard Rankin, a Hilton Head Island, South Carolina, psychologist and author of Inspired to Lose (Step Wise Press, 2001), it helps to become accountable to a group.
>>>>>
~ Making Time for Dieting
Between work, your life and your kids' extracurricular activities, there's not a lot of time left for healthy meal planning and exercise. And when you've got to make choices between helping your kids with an important school project and an hour at the gym — guess which one is going to lose out. How can you live your hectic life and still make time to slim down?
Keep It Simple
"If you have too many things going on in your life, you cannot properly manage your time, " says Susie Glennan, owner of thebusywoman.com. So think of your life as an onion and peel away any unnecessary layers. For example, offers Glennan, once you've decided which of your day's activities are important to do, find a way to fit them in, for less time. And consider combining steps to get maximum return for your effort, like writing out your grocery list on the train or getting in a walk during a lunch break.
Here are some suggestions on how to handle some real life "I don't have time to diet" dilemmas:
Dilemma: I don't have time to cook dinner during the week.
Solution: Start reallocating your time — use the 15 minutes it might take you to drive to Mickey D's for a fast food dinner to create a weekly grocery list instead. Base your list upon three, freezable meals that can be doubled for six night's worth of dinners. Then pencil in a few hours on the weekend to shop (you were going to the grocery store anyway!) and cook. Leave Sunday and Monday night's meals in the fridge and then freeze the rest in small, reheatable portions for the rest of the week.
And to help you get out of the kitchen faster, rely upon pre-made staples, such as stir-fry mixes and already-marinated or precooked chicken breasts.
Dilemma: I'd like to work out after work but I get home too late.
Solution: Don't sweat it if you can't make it to the gym. Instead, tag team your activities. In other words, work out while doing other things. Lace up a pair of sneakers and conduct a brief business meeting on a walk. Climb the stairs instead of taking the elevator. Park at the far end of the parking lot when going shopping, and walk or jog to the door.
Dilemma: I'd like to cook healthier meals for myself, but chopping all that produce takes forever and I lose interest.
Solution: If cooking's not your thing, but healthy eating's a top priority, learn to cut a few corners. Stock up on convenience items to minimize time in the kitchen. Buy already chopped, frozen vegetables and stir-fry mixes (they're usually just as or more nutritious than fresh vegetables) or already cleaned and cut up plain veggies from a salad bar. And when you're really in a pinch, order several portions of steamed vegetables from a Chinese restaurant and keep them on hand.
Dilemma: I feel guilty when I try to exercise — like I'm neglecting my kids who need me for homework, to play games and to cheer them on at soccer games — so I keep cutting back on my workout time.
Solution: Include your kids in your activity time and you'll kill two birds with one stone. Ride your bikes side-by-side while you review the new topics they've learned in school, volunteer to help out the soccer coach and warm up with the kids — then run up and down the sidelines during the big game. And plan calorie-burning weekend activities that the whole family can enjoy, such as hiking, swimming or ice skating.
Dilemma: I get hungry in the middle of the afternoon and the only quick snack around is a candy bar from the vending machine. Who has time to run down to the deli for a piece of fruit or baked chips?
Solution: Forget the vending machine — buy an apple at lunchtime and keep it on your desk for later. Also, consider storing staples such as mini boxes of raisins, individual bags of baked chips and microwave popcorn in your desk drawer as a back-up arsenal.
~ Affirmations for Motivation
"Life is 90 percent perception, 10 percent reality," says JoAnn Dahlkoetter, PhD, a Stanford University sports psychologist and author of Your Performing Edge (Pulgas Ridge Press, 2002). Thoughts and words are tremendously powerful, she says, and affirmations—or positive self-statements—are a good way to transform them into results.
"People are shocked when they become aware of what a negative, running commentary they are always making to themselves," says Tina Tessina, PhD, a psychotherapist in Southern California and author of It Ends With You (New Page, 2003). Comments like "you'll never succeed" or "you'll always have a weight problem" come from our fears and insecurities, as well as from negative barbs peers or parents have slung at us in our youths, says Tessina. "Affirmations counteract those negative messages and, when repeated enough, eventually change our mental landscape and empower us to reach our goals."
Because our bodies and minds are so intricately connected, sometimes the brain can't distinguish between what is actually happening and what we're imagining, explains Dahlkoetter. So when we create a statement or image of success, the body will believe it. This is where affirmations come in.
Many people, include Dahlkoetter and Tessina, have had great success using affirmations. There are a few guidelines, but once you get the hang of creating them, the sky's the limit. To write powerful affirmations, use the first person ("I" or "my"), include your name, then make a dynamic positive statement about one of your goals. Here are a few examples. I, Cathy, am moving closer to my weight goal of being a size 8. Or: I, Lisa, find my weight-loss program easy and fun to follow and I'm very successful at it.
"Losing weight is a major life change, and change is hard!" says Tessina. "Without internal support, external support does not work. Affirmations are an excellent form of internal support."
But once is not enough, warns Dahlkoetter. Once you have created good affirmations, say them twice, then repeat them several times throughout the day, especially when you feel vulnerable. (Aloud is best.) You can also tape-record yourself saying them and listen to the tape frequently. Write them down and leave them in key spots, like on your fridge or computer. Visualizing your ideal self at the same time will enhance the power of your new positive thinking.
Affirmations can be universally effective, but Tessina suggests figuring out what your personal weight-loss motivation is and building that into your statements. It doesn't matter whether it's looking great in your new size-6 wardrobe, being more attractive, or living longer. Once you master affirmations, you can apply them to any area of life.
~ The Challenge of Change
You get laid off from your long-term job; a close family member passes away unexpectedly; or your husband announces that he finally got that sought-after promotion, but now you and your family must pack up and move to the opposite coast of the country. Major life changes. Sometimes they're expected and other times they can hit you like a wall of water. And, as you probably know, tidal waves of stress usually accompany any major life change.
"The biggest challenge is coping with the stress," explains Lona Sandon, assistant professor of clinical nutrition at University of Texas Southwestern. "And often this stress is counterproductive to weight loss. Typically you find yourself eating more to fill some kind of void or need that can't be satisfied otherwise."
So, what should you do in the face of a major life change? Try the following tips:
Be flexible. Not everyone likes to hear this, but a worthy goal when you're under stress is "to maintain your current weight, not to lose it," says Sandon. Changes in life often limits "the amount of energy and time we have to devote to weight loss," explains Lisa Dorfman, M.S., R.D., If your goals and expectations are too high, you'll be more likely to set yourself up for failure during a stressful time, adds Sandon. Then, what should you do? "Forgive yourself — and reassess your plan so that it accommodates the changes in your life," suggests Dorfman.
Stay close to your support group. Whether it's your sister, your weekly poker game, or your Weight Watchers Meeting, stick with your tribe. Expressing your feelings with people close to you will go a long way toward easing your level of stress, says Sandon. If you can find others who are going through the same life circumstances, even better. You will feel less alone and less likely to resort to food as an antidote to your uncomfortable feelings.
Maintain an exercise program. Physical activity does a lot when it comes to improving one's mental and physical health during stressful times, says Sandon. Even if it's just a walk around the block, it will help to improve your overall state of mind.
Make sure you have healthy foods in your kitchen cupboard or desk drawer, so you're not tempted. "If you have an apple or low-fat granola on hand, you'll be less tempted to stop by the vending machine and pick up a Snickers bar," says Sandon. People often think that a quick dose of sugar or caffeine will be a good pick-me-up for a sullen mood, but in reality, it will often leave you feeling worse.
And take comfort in the fact that in due time, you'll be sure to get back on track and return to the regular rhythm of your life.
~ What You Want Now
Imagine that you've just embarked on a five-hour-long car trip en route to a family vacation when you realize that none of the roads you're traveling on are labeled. You might trust that you can find your way without any directional help, but would you really want to risk driving 300 miles in the wrong direction? Chances are you would not enjoy the feeling of heading nowhere fast. And without a clear view of your destination, is the trip even worth it?
The same principle applies to your journey toward weight loss. Do you have your sights set on a clear goal, or are you merely heading for an unknown destination?
The Fundamentals of Winning Outcomes
You may have heard your Leader or other Meetings Members refer to Winning Outcomes, the most fundamental of Weight Watchers Tools for Living. Winning Outcomes is the understanding and vision of where you want to end up on your weight-loss journey, and all the other Tools for Living are there to help you achieve this goal. Read on for the four steps that you should keep in mind when defining your Winning Outcomes:
Stay Positive. Most people are motivated by both positive and negative situations. However, even though a negative motivator (like too-tight pants) may be effective in prompting you to make a change, only a positive motivator (like fitting into a smaller size) can provide a clear destination.
So cast your Winning Outcomes in a positive light, and be mindful of your destination as you get closer to your goal. It's okay to adjust your Winning Outcomes as time goes by to keep them relevant and motivating – in fact, it may be a great idea for you to periodically asses where you're heading and how far you've progressed.
Be Specific. Make sure that your Winning Outcomes can answer the questions who, what, where, when and how, specifically. Ask yourself what you really want from your weight-loss efforts. How you expect your life to be different. Where you will turn for support and resources. The only way to know when you have arrived where you wanted to be is by establishing a clear and specific weight-loss plan right now.
Take Control. Many people wish or hope for things, like winning the lottery or a work raffle, that are completely beyond their control. The odds of achieving this kind of desire are slim, and are completely based on chance, not personal responsibility.
In determining your Winning Outcomes, ask yourself what you are willing and able to do in order to achieve your goals. And make certain that your desired outcome is dependent on your own behavior, not your lucky stars. You'll feel a lot more secure about taking on an endeavor that you're sure you can accomplish.
Find a Good Fit. It's a reasonable expectation that losing weight will affect your lifestyle. You're likely to feel better about yourself, exercise more, put more effort into what you eat and cook, and want to be more active. Just consider how these changes will affect your family life, your personal relationships, your job, and your overall way of life. Make sure that these changes are inspiring to you, and that you are willing to accept your new lifestyle with open arms. Finding goals that are a perfect fit into the life you want to lead makes you're reaching the finish line all the sweeter.
~ Are You Giving It Your All? (Quiz)
Are you devoted to your weight-loss efforts? Find out here, plus get ideas for kicking it up a notch if you're not quite committed.
http://cdn.weightwatchers.com/images/1033/util/qzs/num_1.gifYou step on the scale and it says you've gained two pounds. What's most likely your reaction?
__ "This doesn‘t work. Obviously, I just can‘t lose weight."
__ "I‘m not that surprised. I went over my POINTS® Target a few times this week,
and didn‘t exercise, and …"
__ "WHAT?! But I‘m supposed to be losing weight!"
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_2.gifYou're eating dinner at your mother-in-law's, and she offers you seconds of your favorite casserole. You have just a little bit. Do you count the POINTS value of the extra little bit?
__ Of course.
__ Well, no. That little bit won‘t matter.
__ I don‘t count POINTS values on days when I go to my mother-in-law‘s.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_3.gifTo what extent do you include exercise in your weight loss plan?
__ As much as I have time for.
__ A great deal. I try to get thirty minutes of exercise in at least five times per week.
__ None. I‘ll start to exercise after I lose all this weight.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_4.gifWhat's your "dieting duration"? That is, how long do you stick with a weight loss plan?
__ A few weeks, tops.
__ Until I get to my weight goal.
__ For life!
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_5.gifIt was a stressful day and you splurged on a completely over-the-top dinner. When you get home you:
__ Are extra diligent about recording everything in your POINTS Tracker.
__ Don‘t record anything in your POINTS Tracker. You‘ll start over tomorrow.
__ Don‘t even look at your POINTS Tracker. In fact, you avoid it for the rest of the
week.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_6.gifWhen you don't lose weight, who or what usually gets the blame?
__ The weight-loss plan.
__ The situation (a stressful week, my birthday, my sister had a baby, etc.).
__ Me.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_7.gifIt seems like no matter how hard you try you can't stick to your POINTS Target. What do you do?
__ Post a message on the WeightWatchers.com message boards to see if anybody has
any ideas.
__ Give up. Obviously this isn‘t going to work.
__ See if I lose weight just by counting POINTS values, even if I don‘t make my
POINTS Target every day.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_8.gifIt's a tradition for you and your friends to have pizza and beer on Fridays. Now that you're on a weight-loss plan, you:
__ Go anyway, and eat as much as always. Hey, you can‘t change your whole life!
__ Go. But plan ahead, and start with a salad.
__ Don‘t go.
>>>>>
You're Giving it Your All!
Look forward to a lifetime at your weight goal! The secret to weight loss that lasts is replacing bad habits with good ones. And that takes diligence, determination and hard work. Lucky for you you've got all three!
_______
Do You Need a Little Push?
You know what it takes to lose weight. In fact, you may have successfully lost weight once or twice before, only to gain it all back. So what's stopping you from giving these weight-loss efforts everything you've got? "Weight-loss involves lots of little decisions every day," says Dr. Howard Rankin, a Hilton Head Island, South Carolina psychologist and author of Inspired to Lose (Step Wise Press, 2001). If you're not fully committed, slack moments (blowing off exercise, indulging in dessert) can accumulate and keep you from getting to your goal.
Use Anchoring from Weight Watchers Tools for Living for help staying mindful of your goals
________
You Need Some Serious Motivation.
As much as you want to lose weight, there's something standing in your way: You. If you really want to lose, you need to give it everything you've got. Start by figuring out your real motivation for wanting to lose weight — the Winning Outcome tool from Weight Watchers Tools for Living can help you with that. Then use that Winning Outcome to help you toward your goal. Also, suggests Dr. Howard Rankin, a Hilton Head Island, South Carolina, psychologist and author of Inspired to Lose (Step Wise Press, 2001), it helps to become accountable to a group.
>>>>>
~ Making Time for Dieting
Between work, your life and your kids' extracurricular activities, there's not a lot of time left for healthy meal planning and exercise. And when you've got to make choices between helping your kids with an important school project and an hour at the gym — guess which one is going to lose out. How can you live your hectic life and still make time to slim down?
Keep It Simple
"If you have too many things going on in your life, you cannot properly manage your time, " says Susie Glennan, owner of thebusywoman.com. So think of your life as an onion and peel away any unnecessary layers. For example, offers Glennan, once you've decided which of your day's activities are important to do, find a way to fit them in, for less time. And consider combining steps to get maximum return for your effort, like writing out your grocery list on the train or getting in a walk during a lunch break.
Here are some suggestions on how to handle some real life "I don't have time to diet" dilemmas:
Dilemma: I don't have time to cook dinner during the week.
Solution: Start reallocating your time — use the 15 minutes it might take you to drive to Mickey D's for a fast food dinner to create a weekly grocery list instead. Base your list upon three, freezable meals that can be doubled for six night's worth of dinners. Then pencil in a few hours on the weekend to shop (you were going to the grocery store anyway!) and cook. Leave Sunday and Monday night's meals in the fridge and then freeze the rest in small, reheatable portions for the rest of the week.
And to help you get out of the kitchen faster, rely upon pre-made staples, such as stir-fry mixes and already-marinated or precooked chicken breasts.
Dilemma: I'd like to work out after work but I get home too late.
Solution: Don't sweat it if you can't make it to the gym. Instead, tag team your activities. In other words, work out while doing other things. Lace up a pair of sneakers and conduct a brief business meeting on a walk. Climb the stairs instead of taking the elevator. Park at the far end of the parking lot when going shopping, and walk or jog to the door.
Dilemma: I'd like to cook healthier meals for myself, but chopping all that produce takes forever and I lose interest.
Solution: If cooking's not your thing, but healthy eating's a top priority, learn to cut a few corners. Stock up on convenience items to minimize time in the kitchen. Buy already chopped, frozen vegetables and stir-fry mixes (they're usually just as or more nutritious than fresh vegetables) or already cleaned and cut up plain veggies from a salad bar. And when you're really in a pinch, order several portions of steamed vegetables from a Chinese restaurant and keep them on hand.
Dilemma: I feel guilty when I try to exercise — like I'm neglecting my kids who need me for homework, to play games and to cheer them on at soccer games — so I keep cutting back on my workout time.
Solution: Include your kids in your activity time and you'll kill two birds with one stone. Ride your bikes side-by-side while you review the new topics they've learned in school, volunteer to help out the soccer coach and warm up with the kids — then run up and down the sidelines during the big game. And plan calorie-burning weekend activities that the whole family can enjoy, such as hiking, swimming or ice skating.
Dilemma: I get hungry in the middle of the afternoon and the only quick snack around is a candy bar from the vending machine. Who has time to run down to the deli for a piece of fruit or baked chips?
Solution: Forget the vending machine — buy an apple at lunchtime and keep it on your desk for later. Also, consider storing staples such as mini boxes of raisins, individual bags of baked chips and microwave popcorn in your desk drawer as a back-up arsenal.
~ Affirmations for Motivation
"Life is 90 percent perception, 10 percent reality," says JoAnn Dahlkoetter, PhD, a Stanford University sports psychologist and author of Your Performing Edge (Pulgas Ridge Press, 2002). Thoughts and words are tremendously powerful, she says, and affirmations—or positive self-statements—are a good way to transform them into results.
"People are shocked when they become aware of what a negative, running commentary they are always making to themselves," says Tina Tessina, PhD, a psychotherapist in Southern California and author of It Ends With You (New Page, 2003). Comments like "you'll never succeed" or "you'll always have a weight problem" come from our fears and insecurities, as well as from negative barbs peers or parents have slung at us in our youths, says Tessina. "Affirmations counteract those negative messages and, when repeated enough, eventually change our mental landscape and empower us to reach our goals."
Because our bodies and minds are so intricately connected, sometimes the brain can't distinguish between what is actually happening and what we're imagining, explains Dahlkoetter. So when we create a statement or image of success, the body will believe it. This is where affirmations come in.
Many people, include Dahlkoetter and Tessina, have had great success using affirmations. There are a few guidelines, but once you get the hang of creating them, the sky's the limit. To write powerful affirmations, use the first person ("I" or "my"), include your name, then make a dynamic positive statement about one of your goals. Here are a few examples. I, Cathy, am moving closer to my weight goal of being a size 8. Or: I, Lisa, find my weight-loss program easy and fun to follow and I'm very successful at it.
"Losing weight is a major life change, and change is hard!" says Tessina. "Without internal support, external support does not work. Affirmations are an excellent form of internal support."
But once is not enough, warns Dahlkoetter. Once you have created good affirmations, say them twice, then repeat them several times throughout the day, especially when you feel vulnerable. (Aloud is best.) You can also tape-record yourself saying them and listen to the tape frequently. Write them down and leave them in key spots, like on your fridge or computer. Visualizing your ideal self at the same time will enhance the power of your new positive thinking.
Affirmations can be universally effective, but Tessina suggests figuring out what your personal weight-loss motivation is and building that into your statements. It doesn't matter whether it's looking great in your new size-6 wardrobe, being more attractive, or living longer. Once you master affirmations, you can apply them to any area of life.
~ The Challenge of Change
You get laid off from your long-term job; a close family member passes away unexpectedly; or your husband announces that he finally got that sought-after promotion, but now you and your family must pack up and move to the opposite coast of the country. Major life changes. Sometimes they're expected and other times they can hit you like a wall of water. And, as you probably know, tidal waves of stress usually accompany any major life change.
"The biggest challenge is coping with the stress," explains Lona Sandon, assistant professor of clinical nutrition at University of Texas Southwestern. "And often this stress is counterproductive to weight loss. Typically you find yourself eating more to fill some kind of void or need that can't be satisfied otherwise."
So, what should you do in the face of a major life change? Try the following tips:
Be flexible. Not everyone likes to hear this, but a worthy goal when you're under stress is "to maintain your current weight, not to lose it," says Sandon. Changes in life often limits "the amount of energy and time we have to devote to weight loss," explains Lisa Dorfman, M.S., R.D., If your goals and expectations are too high, you'll be more likely to set yourself up for failure during a stressful time, adds Sandon. Then, what should you do? "Forgive yourself — and reassess your plan so that it accommodates the changes in your life," suggests Dorfman.
Stay close to your support group. Whether it's your sister, your weekly poker game, or your Weight Watchers Meeting, stick with your tribe. Expressing your feelings with people close to you will go a long way toward easing your level of stress, says Sandon. If you can find others who are going through the same life circumstances, even better. You will feel less alone and less likely to resort to food as an antidote to your uncomfortable feelings.
Maintain an exercise program. Physical activity does a lot when it comes to improving one's mental and physical health during stressful times, says Sandon. Even if it's just a walk around the block, it will help to improve your overall state of mind.
Make sure you have healthy foods in your kitchen cupboard or desk drawer, so you're not tempted. "If you have an apple or low-fat granola on hand, you'll be less tempted to stop by the vending machine and pick up a Snickers bar," says Sandon. People often think that a quick dose of sugar or caffeine will be a good pick-me-up for a sullen mood, but in reality, it will often leave you feeling worse.
And take comfort in the fact that in due time, you'll be sure to get back on track and return to the regular rhythm of your life.