A safe and effective weight management program is not a
plan that you go on and start over when you've been "bad."
You must become flexible enough to allow it to become a
comfortable, enjoyable way of life. Then these healthier
habits will work with you and for you rather than against
you. As you experiment, you will discover what works best
for you.
Diets teach us that changing our exercise and eating habits
are short-term projects rather an improved lifestyle. Headlines
and advertisements everywhere read "Lose 30 pounds
in 30 days," and most people believe them. They go
on and off diets, start and stop exercise programs, and
their weight--and self-esteem--go up and down. Unfortunately,
most people don't realize that there is a real alternative
to diets, so they jump back on the diet roller coaster when
their weight goes back up or a new miracle diet comes on
the market.
In order to break free from the diet mentality, you need
to view these healthier changes you're making as part of
a permanent lifestyle transformation. To gain the lasting
benefits of this program, it is important to re-orient short-term
thinking towards realistic goals.
Goal setting is a great way to stay motivated and achieve
the results you deserve. Unfortunately, many people set
goals simply to look better in the short run and not for
the other many benefits a healthy lifestyle offers us in
the long run. For example, setting a short-term goal of
losing 10 pounds for a class reunion isn't helpful. Once
the reunion is over, most people will either revert to their
previous habits because the special event is over or simply
quit all together because the goal they set was unrealistic.
Living a low-fat lifestyle and decreasing your body fat
takes a long-term commitment. Trying to do it all at once,
however, only makes you frustrated and discouraged. Instead,
set a realistic long-term goal; then achieve it by reaching
smaller, short-term goals. For example, if your goal is
to decrease your body fat by 10 percent, shoot for modest
goals, such as decreasing your body fat by one percent each
month. Decreasing body fat slowly is not only the safest
and most effective way, it is also the most realistic. Every
goal, short-term or long-term, should be one that is truly
attainable.
Every goal should also be one that you are in charge of.
Setting a short-term goal where you are in charge, such
as exercising four times a week, will help you achieve your
long-term goal. Remember--and remind yourself: each time
you reach a short-term goal, you are one step closer to
achieving what you really want: a healthier, more attractive
body.
Focusing on how you're going to look and feel at some time
in the future prevents you from enjoying the way you look
and feel today. Focusing instead on the day-to-day process
rather than the end result paradoxically brings about a
better end result. Thinking only about the future reminds
you of how far you still have to go rather than focusing
on what you should do today.
If you happen to overeat, or eat a high-fat meal, or skip
a workout, enjoy it; don't worry about it ruining your program
or your future. Shift instead to living low-fat and healthy
the rest of the day. By taking it one day at a time, you
can do a better job of concentrating on what's working for
you and what's not, how you're feeling and what you're thinking.
For example, perhaps you've just enjoyed a low-fat version
of your favorite pizza, using healthy cooking techniques
you recently discovered. You can't believe how great it
tasted and how easy it was to prepare. Focusing on this
present moment, when you're feeling satisfied, energized,
and confident, helps you stay more balanced in your decision-making
about food and exercise. On the other hand, reflecting on
this scenario from a future focus might leave you feeling
overwhelmed: "Boy, do I have a lot still to learn about
healthy cooking. I'll have to experiment with my favorite
foods for the rest of my life!"
Setting small goals and acknowledging all the small achievements
on your path are essential to successful change. Remember,
successful programs are for life--take it one day at a time.
Good luck: I hope you enjoy all the many great benefits
of a succussful weight management program.
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