Friday, January 24, 2014
Siebold says if we change what we believe, then we can change our reaction to those beliefs. We should identify our beliefs about weight loss, so we can change them to new more positive beliefs.
Here are some of my core beliefs about weight when I first began here at SP four years ago:
1. There are some people who are just naturally slim. There are also some people who can stay slim by dieting. I am not one of THEM. I am not naturally slim, and I am not able to diet for very long.
2. To do well on a diet, one must follow it to the letter. Any deviation at all results in failure.
I am not able to restrict myself like that. Six weeks is the longest I have ever stayed on a diet.
Dieting is just about impossible for me.
3. If I were able to lose the weight, it would stay off automatically – even after I stop the diet.
4. A normal portion size is the size that is typically served in an American restaurant. Some restaurants might serve an extra large portion.
It is good to clean the plate – eat everything on it.
5. Exercise is something that athletic types do. I am not one of THEM.
This is what I believe now:
1. There is no THEM.
Yes, some people are naturally slim. Chances are, they don’t eat as much as I do. Most people will put on weight if they overeat.
I CAN diet successfully and lose weight. I am most successful when I follow a flexible program with few restrictions.
2. I can follow a diet that has no food restrictions. If I track food and stay within the calorie count for the day, then I can eat whatever I want. I usually choose (all by myself) to eliminate those foods that are high in calories and low in nutrients – because I get better results that way -- and I feel better eating the more healthful food.
I have been following this diet for a long time now – and I have successfully lost 25 pounds so far.
3. When I reach my goal weight, I will continue to eat this way. This is a lifestyle change – not a diet. I feel better when I eat this way.
This will guarantee that I continue to maintain my goal weight.
4. A normal portion size is much smaller than I originally figured. After eating smaller portions for a while now, I find that I am completely satisfied with that amount of food.
I have no desire to eat everything on the plate. In fact, sometimes I make a point of leaving something uneaten. I am learning to stop eating when I am no longer hungry.
5. I am not an athlete, but I love to do certain exercises. Walking is my favorite. I am finding new ways to enjoy strength training. I realize the importance of strength training to maintain my health as I get older. So, even if I don't enjoy it, I will incorporate it into my life on a regular basis.
This is a very worthwhile exercise.