Change your mind and your weight will change: 7 ways to turn things around.
We’re all familiar with that voice inside our heads - the one thattells us that pint of ice cream has no calories, that eating a fewcookies before bed can’t hurt. But that little voice can sabotage yourefforts to live and eat healthier
In fact, there are 7 ways that we justify and continue our badhabits. But if there are 7 ways to sabotage ourselves, there are also 7ways to turn things around.
The first way is most commonly known as the “What the Heck Syndrome” ,where individuals figure a little excess won’t hurt. If you’ve alreadyordered that burger, you may as well get the fries and shake combo,too. After all, you’ve already blown your healthy eating goals for theday, so why not?
But psychologists and nutritionists alike warn that this mindsetcan actually cause binge eating, which can lead to a feeling ofhopelessness about ever being able to get back on a healthy track. Thesolution is to redefine healthy eating by allowing occasional treats,but in moderation and combination with healthy food choices. In theexample above, the order of fries could be swapped for a healthiergarden salad.
“I can stop whenever I want”. It’s difficult to eatthe foods we love in moderation, especially if you find it difficult tostop after a small amount. Before you realize it, you can devour anentire bag and up to one thousand unwanted calories. Before thathappens, it’s important to really think about how your favorite foodsaffect you. For instance, you might discover that some foods cause youto crave them even more, but that a small amount of a healthyalternative does the trick without the urge to overindulge.
“People are commenting about my weight, so maybe I should exercise more.” This is one of the most self-destructive thought patterns, according to experts. Although exerciseis a good idea, deciding to do so based solely on the opinions ofothers can actually lower your self-esteem. In order to makelong-lasting changes, your healthy eating and weight lossgoals should be set and met on your terms. Take the time to think abouthow changing your lifestyle will benefit you. Once you’ve decided on adirection, speak to your family about how they can help out in littleways, such as taking an after-dinner walk instead of falling asleep infront of the television. And as for the naysayers, shake off theirhurtful comments and remember that any problem they have with yourweight is just that - their problem.
“I’ll get in shape when the weather gets warmer.”It’s almost too easy to attribute our less-than-healthy eating habitsto colder weather and the holidays. After all, everyone hibernatesduring the winter months, don’t they? The truth is that eating moreduring the winter season can mean more work to shed the pounds oncenicer weather finally arrives. In fact, a recent study revealed thatits 195 participants not only gained an average of 1 pound during theholidays, but also gained an additional half a pound during the sametime one year later. It may not seem like much, but those pounds add upand can become more difficult to whittle away with age. To prevent it,keep yourself motivated with visual examples of summer, such as aform-fitting sundress or bikini hung on your bedroom or bathroom door,and imagine yourself looking great in them. To give yourself that extraboost, start exercising in the fall when the weather is still pleasant,rather than in the winter when it’s harder to be excited about physicalactivity.
“My whole family has weight problems, so there’s no way exercising will help me.”Just because you can’t change your genetic make-up, doesn’t mean youcan’t change. Although your DNA does help determine your weight range,where you fall within that range is somewhat under your control. Butsetting your sights on a size 5 vs. a healthy body are two differentthings. Small changes can have big payoffs for your long-term health.Choosing to walk to the store instead of driving, or taking stairs overan escalator will help to ensure physical fitness and a longer life,something that being your ideal weight and out of shape cannot.
“I walked an extra mile today, so I deserve that double-decker burger.”But did you know that to burn off that burger, a woman of averageweight (about 140lbs) would have to jog for over sixty minutes at fivemiles per hour? If you don’t see it happening, it might be time torethink your rewards: a new pair of shoes, chick flick rental orlingering bath are all calorie-free and can be just as rewarding andsinful as that fat-filled fast food creation.
“That chocolate bar is just what I need to get to the end of my day.”Not only do confections lack nutrition, they can throw your blood sugarway out of whack. When that happens, future cravings (and resultingweight gain) are not far away. But those almost-irresistible urges tosnack can be prevented, simply by knowing when you crave candy themost. Eating something satisfying and healthy just 30 minutes beforeyou feel starved can really help you to resist. Not only that, but thecarbs, protein and fat you ingest will help you to go the distance. Trya hard-boiled egg
, low-fat yogurt or bran crackers with low-fat cheese.
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