Think for a minute about why you want to lose weight. Create a list of at least 10 reasons why you want to lose weight and maintain your success.
This is why I'm doing the 100 Days Program and I'm sticking with my plan!
1. To prevent disease such as diabetes and heart disease.
2. To have more energy.
3. To prevent pain or joint problems.
4. To lead a more active life.
5. To be able to do everything I would like to.
6. To feel better about myself and have more confidence.
7. To stop sweating all the time.
8. To be in the best shape possible if we decide to have children.
9. To be more comfortable in small places like airplane seats, amusement park rides, etc.
10. To thrive instead of simply surviving.
Make a list of any fears or negative behaviors that have hurt your weight-loss success in the past. Read each one out loud, and then say, "I used to be that way, but now I'm different." Then write new endings for them.
-I can never stay away from sugary things. I used to be that way, but now I'm different. Now, I know that too much sugar is not healthy, it ends up making me feel ill, and is an obstacle in my weight loss efforts. I stay away from most added sugars and I do not even really desire them anymore.
-I always start enthusiastically but am never able to continue consistently. I used to be that way, but now I'm different. Now, I know that weight loss is a long process and I need to be consistent to see results. I know that some days will be a struggle, but I just keep going in spite of it.
-I always hate any type of exercise. I used to be that way, but now I'm different. Now, I enjoy the feeling of my body moving and the progress as it gets a little bit easier each time I do it. I enjoy how I can feel added strength after I do ST. I do the things that I enjoy and remind myself of the benefits.
-I am always self-conscious and never want to work out in public, whether outdoors or in a gym. I used to be that way, but now I'm different. Now, I know that nothing bad is going to happen and no one is even paying that much attention to me. I go and workout, focusing only on myself and my own goals.
-I will always be this weight. I may as well just give up now. I used to be that way, but now I'm different. Now, I know that if I stay consistent, I will lose the weight. There is no reason to give up. I no longer give up, and when I find that I'm struggling I remind myself that giving up will not benefit me.
-As long as I am overweight, I will never be happy or be able to do anything. I used to be that way, but now I'm different. Now, I know there is no reason that I cannot be happy. I find many reasons to be happy and I can do many things.
-When I'm stressed, I always eat a lot of nutritionally-empty food to comfort myself. I used to be that way, but now I'm different. Now, I know that there is no benefit to this behavior, other than the taste of the food, which is quite temporary and does nothing to solve any problems. Now, I find other more constructive ways to manage stress.
-I can never stand to be too hungry or for too long. I used to be that way, but now I'm different. Now, I know that hunger is not an emergency and I no longer overeat to prevent it or to remedy it.
-I think it's unfair that fit people can eat things that I can't. I used to be that way, but now I'm different. Now, I know that I do not know their circumstances; they may be having a one time treat or they may be exercising hours a day to make up for it. I only concern myself with what I need to do. I now rarely feel deprived because I fill myself with healthy nutritious foods.
-I am always craving something and I always just have to have it. I used to be that way, but now I'm different. Now, I acknowledge the craving and let it pass. I remind myself that there is no benefit to giving in to it.
-I am always way too exhausted to do any exercise. I used to be that way, but now I'm different. Now, I realize that exercise actually gives me energy. An object in motion remains in motion, and all that. I continue to work out each day, no matter how exhausted I think I may be and I notice that when I am done I actually feel great.
This comes from the book "100 Days of Weight Loss" by Linda Spangle, and her accompanying website www.100dayschalle