Update to LC tip 113 -- Habits of an unsuccessful loser/maintainer:
Friday, March 01, 2013
Habits of an unsuccessful dieter:
A. thinking it is a temporary diet and not a permanent healthy lifestyle.
B. failure to reward yourself for changing behaviors. You HAVE to establish new reward behaviors to supplant the reward of eating.
C. focusing on eating instead of eating, nutrition, exercise, and mental support.
D. focusing on the weight scale alone instead of health, inches, and other measures of progress.
E. trying to lose weight too fast (deprivation only causes re-bound!).
F. not taking care of yourself; not putting yourself FIRST to reduce stress.
G. not changing your environment. 30 percent of being thin is genetics -- the rest is environment (J. O. Hill, Ph.D., director, Center for Human Nutrition at UC Health Sciences Center in Denver). In other words: "What! You sat down in front of the TV AGAIN to eat? And you still feel hungry? Go figure!" Stop distracting yourself while you eat. The only thing you do when eating is EAT and focus on the food. Or, you find yourself ordering that pastry at the coffee shop when you meet your friend there for a little conversation? Meet somewhere ELSE!
H. skipping meals.
I. not avoiding your "triggers". Thin people know they need to either limit exposure, quantity, or frequency of eating certain foods that trigger appetite, or they ban the food completely.
J. offering yourself too many choices at any one meal. Too much variety triggers overeating.
K. drinking too many of their calories (yes, calories count at some point, even on LC!). Body and MIND do not perceive drinking in the same way as eating. Drinking tends to not satisfy hunger. Alcoholic drinks lower inhibitions. Either way, you run the risk of overeating!
L. having a cheat meal. If you're cheating, you haven't made changes to your way of eating that you can sustain. You probably also haven't done the math that makes you realize that you just undid 1-2 WEEKS of good dieting in just ONE meal!
M. skipping strength training -- itís one of the most important components of your weight-loss plan. Increased muscle mass is the key to a revved metabolism ó plus it helps you look more sleek and svelte.
Have you any tips to add?