Being Real
About Change

How you think influences how you feel, how you act, and what you do. This is true in so many areas, but especially in weight loss. Disappointment, sense of defeat and failure, and dread can derail many weeks of success or stop people even before they start. While it's important to envision your goal, it's also important to be realistic about the task ahead.

While this sounds like a big task, it's actually one that you can get your head around quickly.

For example, ask yourself, "Is it realistic to expect to lose some weight every week?" Most people will answer yes, but they don't realize that it's the wrong question. Even if the number on the scale doesn't move, you're still moving forward if you're staying on your plan. Focus more on how you feel, how your clothes fit, and if you have more energy - and be patient with yourself!

Change your body by changing the way you think

Your thoughts are with you all day long, whether you know it or not. From moment to moment they drive your feelings - and your actions. For an outside view, look over this example:

Scenario A (NEGATIVE)

[Mary at weigh in:]

Mary's done a great job sticking to her meal plan, recording her meals and snacks, staying physically active, and taking alli® capsules. However, when Mary weighs in for her weekly check-in, the scale says that she hasn't lost any weight. Automatically she starts thinking,

"What's the point of working so hard if I'm not going to lose any weight?"

These thoughts lead to feelings like anger, frustration, and hopelessness.

Later, on the way to work, she stops at her favorite coffee shop for an extra-large, triple-chocolate cappuccino that she used to order all the time.

So, what happened-and what could Mary do differently?

Mary's thoughts directly affected her feelings - and therefore, her behavior. Unfortunately, Mary still believes that weight loss is directly related to how much you eat and exercise the previous week. And that if she doesn't see immediate progress, it isn't working.

While it is true that food intake and activity affect weight, many other factors do too- especially in the short period of a week. Changes in water retention, the time of day, or Mary's salt intake can all affect her weight. Mary let her inner critic sabotage her efforts!

Scenario B (POSITIVE)

With a little effort and shift in attitude, Mary can change the way she feels and reacts to her thoughts when she gets off the scale. For instance, Mary probably wouldn't have decided to drink that fat-gram-loaded coffee if she had thought,

"I really worked hard, but I know the scale is not the only way to measure my progress over the week. I've been following myalliplan® and my clothes are fitting better, so I KNOW I'm losing weight. I know if I continue on my plan, I can reach my goal."

Here Mary's thoughts are more realistic and positive - leaving her feeling good about her progress and optimistic about losing weight. She knows she can do it because she's in control.

In the first case, she evaluated the incident of weighing herself using unrealistic standards. In the second case, Mary stopped and evaluated the big picture in a rational manner, using realistic expectations.

TIP: The first step in changing the way you think is to become aware of it.

Some simple techniques can help you be more mindful of the thoughts and attitudes that seem positive but are actually hurting your progress; turn those thoughts into positive agents of change; and reinforce what you're really accomplishing each week, regardless of what the scale says - living healthier and happier.