Losing weight and keeping it off is much more than eating right and exercising hard. In order to lose weight and keep it off, especially in today’s stressful society, you must be mentally tough.
Every day we are surround with people and food temptations that will try sabotage your effort to lose weight. This is why losing weight is so difficult and depressing. There are so many diets and exercise programs out there; however, none of them will ever work for you not mentally ready to change your life.
If you have been unable to lose weight, chances are, you were not mentally tough enough. Why believe me? Because, I am a Doctor and a Certified Strength and Conditioning Specialist? That is one good reason. But more importantly, I have been there. I struggled with more own weight issues for years. However, in 2002 I personal lost over 60 pounds and I have been able to keep weight of for over three years now. Tony Robbins said,”If you want to succeed in any aspect of life, find someone who has already succeeded in that area, and do what they did to get there.” Here are some mental techniques I used which ultimately helped me to finally lose weight and keep it office. I am confident that is you apply they techniques, you to will succeed in your quest to lose weight.
Write down your goals.
I know you have heard this over and over, and over. But did you every actually do it? If you want to really change your life and lose weight, this time, write down your goals. In fact, lets take it a litter further. I am sure this is not your first attempt to lose weigh. I am sure you tried some other program or “diet” before and for some reason it did not work. The first thing I want to say is, “good job”. Not good job for failing in past, good job for trying again. This is a little off subject, and we will get into this more late. However, anyone who has successful lost weight and kept it off failed on some other program. The difference is, they never gave up. So, good job on continuing your quest to lose weight. I know you can do it.
Now back to your goals. I want you to write down why you failed in your past attempts to lose weight. Did you lack time, motivation, direction, what was it? Now write down all negative things about your life, which are related to your weight. What will your life be like if you do not lose weight and keep living way you are living. Are you missing out truly enjoying life because of your weight? My kids wanted me to play with them in pool at their year-end little league pool parties. Do you think I wanted all those parents to see big old gut? No way! I let my kids down. They did not care that I was fat. They just wanted to play with their dad in pool. I let my kids down and missed out on enjoying my kids. What about you? If you keeping living way you are living, what will you miss out on?
Write down all bad things that are associated with your weight. Are you missing out on relationships? Are you worried about your health? Are you worried about dying early? Do you want to see your children get married? To be perfectly honest, obesity is currently second leading cause of preventable death in United States, just behind smoking. If you are overweight, you have a very good chance of dying earlier than you should. Write this stuff down. The goal here is to make your self feel bad, real bad.
Do you remember when you were a school kid and teacher gave you a homework assignment that was due n a week? How many of you ran home and finished assignment on first day? Ok, a few of you probably did. However, if you were like me, I waited until last minute to do assignment. Why? Why did wait until last minute? Because I associated more “pain” with process of doing assignment than “pleasure” I would get from knowing I had finished it. That is, until night (or morning) before it is due. Now, assignment is due in a few hours and all I can think about is “pains” that will come if I do not get it done. I will fail, my parents will get mad at me, I will get grounded and not be able to play with my friends. So what do we do? We do damn homework, every though it causes us pain.
This might sound a little harsh, but only reason you have not lost weight is because you associate more “pain” with process of losing weight than “pleasure” you will get with losing weight. When you eat that dounut you are thing about how good it pleasures your taste but instead of thinking that you just added another 200 extra calories that you did not need which will cause you to gain more weight, which will make fatter, unattractive, more likely to have a cardiovascular disease, which will cause you to die earlier, missing out on so much. Harsh, but true.
Now write down three month goals, six months goals, and one year goals. Be realistic. Think about losing two pounds a week as a goal. Put these goals somewhere you can read on a daily basis.
Visualize your goals.
Everyday, especially when exercising, visualize body you want and person you want to be. Picture new you in your mind. See your new body. Visualize what that person will be like, how will losing all that weight change your life. How will that person act? Now, be that person. Act as if you had already reached your goals. When a situation comes up that might adversely affect your weight loss program, such as blowing off your exercise routine, or that tempting dounut at work, stop. Visualize person you’re trying to become. Now be that person. What would that person do in this situation, now be that person. “Hold an image of life you want, and that image will become fact.” Come up with a motivation phrase.
This is a continuation of above. In addition to visualizing your goals, come up with a phrase that states what you are striving for, and speak it out loud when doing your exercises. Some of phrases I used when I was losing my weight were, ”Everyday I am getting fitter, healthier, stronger.” If you say this over and over, and you are not what you are speaking, your mind will sense a mismatch and then have to adjust to make connection.
Start morning moving.
You will more benefit from getting up fifteen minutes earlier and going for a brisk walk or light jog then you would get from sleeping an extra fifteen minutes. When you are doing this visualize you goals, and say your motivational phrase out load. This is a fantastic way to start your day. You will be more awake, more energized, and focused for rest of day.
Sign up for an event.
Studies have shown that about 50% of Americans that begin an exercise program eventually quite. However, study showed that when subjects had a goal of participating in an event, a 5K run, a triathlon, a charity walk, improved compliance with exercise program, and only 20% of subjects dropped out. Having goals help. So, look for an event in your area. A 5K run or a charity walk for breast cancer is great events to train for. Instead of constantly thinking you are exercising just to lose weight, you are training for event that is a few months away. This is what I did. I signed up for a short triathlon. Since I was not going back out of it after signing up, it motivated me to continue my exercise program. After I completed my first triathlon, I set a new goal. I signed up for another triathlon that was longer. I never got bore and my exercise program never got stale. This was because I always had an event goal. Also, do not think that you have to be in great shape already to participate in event. As you will see, there are a lot of people simply walking these events. Find a partner, and just do it.