Here are the things you need to give up to weigh less and to weigh less and stay weighing less.
1. All fattening foods!
If you continue to eat fattening foods you’ll never lose weight. What are the foods that are fattening? That depends on you. You’re the one who categorizes the food you eat. You decide what’s fattening and what’s not. When you do that you make fattening food more desirable than all other food. The problem with that is you lose ability to eat fattening food in such a way as to fully enjoy the food while supporting your weight-related goals. You don’t have to stop eating any food or group of food you love. Food is just food – it’s neither fattening nor slimming! How food affects your weight isn’t a matter of eating this and not eating that; it’s all about balance. You need to stop calling food fattening.
2. Habitual dining out!
Eating in restaurants is a normal part of life for most of us. It’s common to find yourself in a restaurant for a meal one or more times a week. We live busy lives with hectic schedules and there are times when we just aren’t going to be home for a meal. Make no mistake, eating a meal in a restaurant isn’t the same as “dining out.” When eating meals in restaurants is a normal part of your life, your meals should be approached as normally as a meal eaten at home. That means if you don’t start your meals at home with cocktails and warm rolls with butter, then don’t do it when you’re having a meal at the restaurant. This same principle applies to serving sizes, fancy sauces, and desserts. It’s okay to dine out once in a while for a special occasion, but make a distinction between a normal meal (eaten in a restaurant) and dining out for a special, once-in-awhile occasion.
3. Long periods of inactivty
You don’t have to run marathons or spend hours in the gym. If those are favorite pastimes for you, don’t stop. If you’re like a lot of us, though, you are not the least bit interested in either. That’s okay! Do, however, avoid long periods of inactivity. If your job keeps you sitting for hours, break it up. Every hour, if you can manage it, get up to take a brisk 5-minute walk. If you can’t take a walk, try to get up to stand for 5 minutes. Whenever possible, just say no to sitting!
4. Negative self-talk
Sometimes you will do things that disappoint you. You will turn a regular meal in a restaurant into a dining out experience despite your resolve not to do it. Maybe you will have to make a choice between going dancing (active) or to the movies (sedentary) and you’ll choose the sedentary activity. Then you’ll put the finishing touch on that choice by eating a large bucket of buttery popcorn washed down with a huge, soft drink. It’s important to avoid beating yourself up for those choices. It’s important to avoid dwelling on how “bad you were.” giving yourself negative messages about your actions isn’t a motivator. it doesn’t encourage you to change your behaviors. It reinforces your feelings of inadequacy and is a guarantee that you will continue to disappoint yourself. Stop the negative self-talk and get into the habit of self-coaching. Instead of beating yourself up for the behaviors you regret start talking to yourself in a way that makes it easy to make the choices that feel good because they support your weight-related goals!
Quitting isn’t an option! If you quit, you can’t do it; you won’t do it! You must never, ever quit! Indeed there’s nothing to be gained (or lost!) by quitting! Trust the process and most of all, trust yourself! You are doing something you can do and you can do it as naturally as learning how to walk. You don’t remember how hard it was to learn how to walk because you just focused on success, not the failures that went with learning. You wobbled, and you fell a lot, but you never stopped getting up to give it another try. You were just going to keep going until you mastered the skills. Even after you became a pro at walking you still encountered obstacles that tripped you up and made you fall. You preservered. You knew you “had this,” even when you fell. No matter how slowly your progress seems to be, don’t quit! Never, ever quit! You can do this as long as you don’t quit! Never quit!