Think Yourself Slim

Attitude means the difference between diet success and failure. 
Our 8-step plan will keep you on track.

1. Define Your Motivation

Weight loss is a three-part process: Exercising and cutting calories are vital, 

but your mental outlook can mean the difference between success and failure.

"Self-defeating thoughts are often the most overlooked factors when a dieter 

gets off track," says Jeffrey Wilbert, PhD, author of Fattitudes: Beat Self-Defeat 

and Win Your War with Weight (St. Martin's Press, 2000). "You feel disappointed 

when a quick fix turns out to be anything but, or weak if you succumb to an intense 

craving for ice cream." Without the resolve to overcome such thoughts, sticking with 

any major lifestyle change can be difficult, if not impossible.

The key is to adopt the right attitude before you start your plan. "If you're really 

serious about slimming down, you need to think long-term. That's why it helps to 

ready yourself emotionally to take on the challenge," says Daniel C. Stettner, PhD, 

a behavioral-medicine specialist at Northpointe Health Center in Berkley, Michigan. 

These eight strategies will help strengthen your mind-set.

You probably have lots of reasons for wanting to lose weight. Not all, however, may 

be good ones. "If your decision develops primarily out of pressure from someone else, 

your conviction to succeed could diminish over time," says Stettner. "To ensure success, 

you need to develop the will to improve your life, not someone else's vision of it."

Start by listing all the reasons you can think of for slimming down. Highlight any that 

include other people. Rewrite the list, omitting the highlighted items. Next, inspect each 

one for phrases like "have to" or "must." Such words imply obligation, not desire; 

eventually, they'll also invite the instinct to rebel. (Test the theory: Stand in front of a piece

 of chocolate cake and tell yourself over and over that you must refuse it. You'll instantly 

want to dig in.) Translate each "have to" into a "want to." If your reasons lose their 

relevance, pare down the list again, until you find two or three of the most compelling 

motivations.

2. Choose an Attainable Goal

"Studies show that most dieters expect to lose as much as four times what they really can
 in a six-month period," says Stettner.

Think smaller: Count on losing just 10 percent of your weight within six months, and focus
on keeping it off for more than a year. But be careful about relying solely on figures. "A
number on the scale isn't a goal; it's a measurement of success," says Bonnie Goodman
, a psychotherapist based in Fort Lauderdale, Florida, who specializes in behavioral therapy.
 Instead, focus on behaviors you wish to change: to reduce your daily fat intake to below 35
 percent, or to cut out your afternoon soda or vending-machine snack. Also, consider setting
 non-weight-related goals, such as entering a 5K race. The pounds you'll automatically lose
 in the process will seem like a bonus.

3. Design Your Own Plan

Rather than trying every new diet fad, create your own plan that will fit your lifestyle. You
 need to cut out only 150 calories a day to lose 15 pounds in a year, so start small.

"Little changes to your current eating style, like downsizing portions or preparing foods
 differently, can add up to big results," says Stettner.

Think about the foods you can — and can't — live without, then try to work your diet around
 them. Love chocolate? Have a small piece every day. If you're a born snacker, divide your
daily calories into six or seven mini meals so you always feel like you're having a nibble.
 Whatever you do, don't give up your favorite foods. You'll inevitably feel deprived, which
will only make your cravings stronger — and your willpower weaker.

4. Visualize the New You

A mental dress rehearsal prepares you to recognize and accept success. "Close your eyes,
 breathe deeply, and picture yourself healthier and slimmer," suggests Goodman. How do
 you walk? With your head held high. How do you dress? More boldly. How do you feel?
 More confident, energized, and proud of your achievements.

5. Get Your Priorities Straight

Start by making "commitment appointments." First thing in the morning, set your goal
 for the day, whether it's to spend an hour at the gym or to cook a healthy meal. Before
 the beginning of every month, decide which days you'll work out and what you'll do.
 Shop for healthy foods once a week, always on the same day if possible.

Stettner also recommends planning ahead for any obstacles you might encounter, such
 as a visit from the in-laws or a weekend getaway. If your mother-in-law stresses you out
 (and leaves you raiding the fridge after everyone's gone to bed), schedule private time
 during her visit to unwind. Going away? Book a hotel with a fitness center, or plan an
 active outing. Keep an exercise record and a food diary (noting not just what you eat,
 but when and why), and schedule a time to make entries.

6. Uncover Emotional Obstacles

Sadness and anger are two of the most common reasons women overeat, but food
 won't quell either one. Your diary can provide valuable insights into what may be
causing you to binge occasionally. Once you start evaluating your eating triggers, you'll
 be able to develop more effective strategies to deal with the underlying emotions. Keep
 in mind, too, that the very act of committing to a diet plan can bring its own challenges.

"Fear of change is a particularly formidable enemy," says Wilbert. "Altering your lifestyle
 involves taking a risk, and that can dredge up insecurity."

As your body changes, so will the way others perceive you, which can be unnerving. The
 best way to combat any type of fear is to face it head-on. Keep reminding yourself that
every change you make brings you one step closer to becoming a bolder, more confident
 woman.

7. Celebrate Every Achievement

"Rewards reinforce positive behavior, but only if they're meaningful," says Goodman.
 "When you reach a milestone in your weight-loss or exercise routine, treat yourself to
 something that celebrates the particular goal you achieved and helps further your progress."

Logging an extra mile a week on the treadmill? Invest in a pair of top-of-the-line
running shoes. If you've dropped a dress size, buy an outfit that highlights your new figure.

8. Forgive Yourself

"If you make an unhealthy diet choice, admit that you're fallible, but don't drown in a sea
 of judgmental thoughts," says Wilbert.

Berating yourself won't foster the courage you need to dust off those cookie crumbs and
 move on. A momentary slip won't register on the scale. An egregious misstep, like a
no-holds-barred vacation binge, may delay your weight loss slightly, but it isn't likely to
 undo every bit of progress you've made. Think about what else you did on vacation, then
 focus on the positive. For instance, lounging by the pool relieved stress, while sampling
 the buffets exposed you to new flavors you can incorporate into your own low-cal cooking.
 Turning negative thoughts into encouraging ones will propel you to keep at it until you
finally reach your goal weight
.
Source: http://www.fitnessmagazine.com/weight-loss/tips/motivation/think-yourself-slim/