At the beginning of the New Year, it seems everyone wants to lose weight and get healthier. The festive parties with the calorie-laden eggnog, butter disguised as cookies and potato latkes are over and we can now concentrate on getting back on track.
Too often, however, we sabotage our weight-loss efforts by what we are saying to ourselves.
Here are three common statements we should never have in our mouths if we want to be successful at losing weight and keeping it off, according to health and fitness expert Rona Lewis:
- "I'm on a Diet."
When you announce, "I'm on a diet," that means YOU BELIEVE you're making a short-term change in your eating habits to lose weight-and those changes don't stick over the long-term.
'Several studies indicate that dieting is actually a consistent predictor of future weight gain," said Janet Tomiyama, a UCLA graduate student of psychology and co-author of a study that analyzed 31 long-term diet studies.
Weight-loss company statistics show that, "The average customer in a weight-loss program stays on the program just 10 weeks and loses about 2 pounds per week. About one-third come back within a year, many having regained the weight."
No one can follow a diet forever, only eating Superfoods at 1000 calories per day or following packaged meal plans that are popular in the weight-loss industry.
What about those who only allow one or two food groups per day or think the 'master cleanse' will help them keep weight off? This will cause a lack of calories and nutrients in the body, so it goes into a "survival mode." You'll end up with more body fat and weight than you started with.
None of this is real life food! Diets don't work! To change your eating habits, it needs to start at the grocery store and at home, with a lifestyle change, one meal at a time
Instead of saying, "I am on a diet" say, "I'm changing the way I eat and think about food."
That's why I give my clients cooking lessons as well as guide their workouts. I don't want them to be dependent on me for the rest of their lives. I teach them all the skills they need to be independent, confident and healthy people.
- "Just This Once!"
Let's say it's someone's birthday at work, so " just this once" you're going to have a piece of cake to help celebrate. We love when it's someone's birthday at the office. That means a break from work AND we get to have cake!
If you have 30 people in your office and an average piece of sheet cake is 4" by 4", you'll have 10 FEET of sheet cake "just this once" by the time a year is up!
When your son wins his soccer game, you celebrate by having Burger King. Just this once you'll get French fries… What about when you go out to dinner with your spouse, other couples…. or ESPECIALLY Girls Night Out!
Just this once you're going to have the appetizer, the wine AND the dessert. Studies have shown that eating out with friends causes us to eat more than when we eat alone, even WITHOUT dessert!
With this mindset you'll always give yourself permission to "cheat" when you go to a restaurant or a party with great food.
Instead of saying "Just This Once!" be aware of what you're doing and think, "I'm going to carefully plan for and savor my splurges!"
Make healthy choices by taking a few "Just for Me" minutes in the morning to let yourself plan your day in your head. Are you going to the gym?
Is there a party at work? You'll be prepared and won't sabotage yourself if you know there's a birthday or special event or game celebration. If you need something more concrete, take a month-at-a-glance calendar.
Using different colored highlighters, mark down when you have birthday parties, kid's soccer games, parties, etc. Pretty soon, it'll look like a Christmas tree and you'll realize how much opportunity you have to splurge.
- "I BLEW it!"
If you DO end up with the mindset of "Just This Once," don't become the victim of your own choices and start stabbing yourself in the heart with a butter knife chanting my third adage--the guilt-ridden "I blew it!"
If you do over-indulge and have Fettuccini Alfredo and a double scoop of gelato for dessert, don't give in to the 'drama' of the situation and get mired in guilt. Negative thoughts like," I can't do this, it's too hard!" " I have no willpower!" and "It's too late for me, I'm too far gone," crowd your mind and depress you even more, and the cycle of over-eating and negative thinking becomes never ending.
Get right back on the horse, be happy you got to taste those treats and make sure your food and exercise choices for the next day are more diligent so you can stay on target for your weight-loss.
When this happens to me, I make up for it the next day; not by starving myself and feeling guilty, but by increasing my cardio a little and making sure I eat cleanly with good quality vegetables and proteins.
I allow my clients a "cheat" day. If they want an ice cream sundae or French fries or know they have a wedding or event to go to where there will be decadent food, I tell them to enjoy the day.
In most cases, if the person has developed a healthy pattern of eating and seeing the results on their body, they won't WANT to over-indulge in a lot of fried foods and sugary desserts. They know what happens to their bodies after eating that way. They might feel sluggish, even a little queasy. They want to maintain their progress, so they choose not to spoil it more than "blow it."
Bottom line is this: Take charge of who you are, don't play "victim." A healthier attitude can do wonders for one's outer form. Take responsibility for yourself and you'll find you can accomplish whatever you set your mind to do.
