Release The Real You

Release the real you

Convined a long- held love of chocolate or yo-yo dieting is sabotaging your slim-down efforts?  Gabby McMillan reveals how to change all that and rewrite your weight loss future.

Excuses roll of the tounge, don’t they.  “I skipped the gym because work got in the way”.  “My cravings always get the better of me- hand me another chip”.  “Mum’s never been into exercise and I take after her”,  Repeat negative comments enough times and they will become true, says Tara Diversi, a Sydney based dietitian and co-author of The Good Enough Diet.  Clinical psychologist Dr Michelle Pritchard agrees.  “People do have a tendancy to reinforce their beliefs by behaving in a way that’s consistent with what they think is true – whether it can be helpful or unhelpful”.  But what if you could learn from past mistakes, ditch the excuses and fulfil every goal on your list?  Well, according to the experts, it’s possible.  Here’s how to lose self-defeating labels and take control of your future.

“I’m a yo-yo dietier and always will be”

If your weight rises and falls more than a Bondi Beach tide, themn this is for you.  Yo-yo dieting is tough on your body and mind because it stops and starts, all the while pressuring you to feel as though you have to be perfect.  This ultimately leads to failure, so the cycle continues.  Diversi says the first step is to believe you can change and find a big enough reason to follow through.  Start by changing your focus from dieting to having a healthy lifestyle.  That way, you can take baby steps in your quest for good health.

Dr Pritchard always recommends working slowly and consistently towards your goals.  “Having unrealistic expectations will only increase the chances of failure and readopting the unhealthy labels”.  Diversi agrees, adding.  “Cut yourself some slack.  Stop trying to be perfect and you’ll get better results”.  So, focus on the positive by asking yourself what small, healthy changes you can make in the short, medium and long term, instead of making all or nothing statements such as “I’m never eating chocolate again”.

“I’m hopeless with regular exercise”

“What we say to ourselves control how we act and what we think is possible”, explains Dr Adam Fraser, an exercise physiologist and co-author with Diversi of The Good Enough Diet.  “If you often says, “I’m not an exercise type person”, then that limiting label will stop you from exercising”.

Dr Fraser says the key to moving past the negative labels is to challenge them.  “Ask yourself whether this label is accurate, realistic and optimistic”, he advises.  “Anyone who can move can improve their ability to exercise.  If you believe you are hopeless at exercise, find something you enjoy, start at a level you can handle and seek out workout buddies to increase your enjoyment”.  Just remember, these labels won’t disappear overnight, adds Dr Pritchard.  “Many people have adopted or held onto these negative labels for a long time, so they will take time to work through”.  You can change your behaviour only if you first change the way you think.

“I can’t resist fads”

“People will always be enticed to try the latest craze, since we tend to repeat patterns” says Diversi.  So if you’ve tried everything from shakes and pills to meal replacements and detoxes, remind yourself that these techniques don’t teach healthy sustainable for life.  “Before repeating that pattern again , ask yourself what will this mean for you in the long term”.  Diversi advises.  Healthy goals should include moderation, not total deprivation, otherwise your weight loss attempts will be impossible to maintain (who wants soup for 2 meals a day for the rest of their lives?).  Elizabeth Hanley, co author of No Problem! Says it’s common for people to get caught up inan overpowering sense of urgency when it comes to losing weight.  “When we expect too much from outselves to fast, we are doomed to fail”, Hanley explains.  Pressuring yourself with unrealistic, short term focused goals such as “I’m off carbs because I have to lose weight for my birthday” – will mean your success will only be short-lived- and the weight will swiftly be regained.  Hanley’s advice for ditching fad dieting for good?  “Make small changes towards healthier eating and you’re more likely to stay on track for life”.

“I’m the funny big girl”

Don’t see anything wrong with this self deprecating label?  Think again.  While some labels may seem harmless.  Hanley says there can be negative messages lurking beneath the surface.  “It’s important to change all negative labels because we are what we tell ourselves”, Hanley explains.  “It’s great to see yourself as funny – that’s a good label – but choose another word instead of seeing yourself as ‘big’.  When you feel good about who you are on the inside, your outside appearance will slowly change towards a healthier you”.  Dr Pritchard says focusing on individual strengths not only make you reach goals more successfully.  Instead of letting the “I’m the funny bigger girl” record play on repeat, change it up so there are no damaging undetones.  While you can’t erase your previous weight loss experiences, you can develop a better perspective for the present and future, which can help you achieve your healthy goals.  “Use this history as a motivator for change and rescript your perspectives for the way forward” Dr Pritchard says.  “Self – defeating labels may take time to change, but if you start by slowing chipping away at them, then your goals can definately be achieved”.

4 steps to the new you

Start small with these simple tips from author Elizabeth Hanley

-      Check your self talk- Write down all your throughts daily.  Even if you only do it for a short time, you will learn alot about how you view yourself and eradicate old, negative thinking

-      Create no fail envirionment – Plan ahead and keep healthier altertnatives handy so that you’re not tempted by unhealthy food choices

-      Surround yourself in positivity- Spend time with happy,motivated and encouraging people and keep positive messages around the house and stay focused on helpful thinking

-      Be open to setbacks- When they happen tell yourself, “It’s okay to have setbacks, I’ll keep moving torwards being a healthier person”.

C  Courtesty of Weight Watchers Magazine