Mind Over Matter: Key Strategies for Weight Loss Success

Katie, a 33-year-old mother of two, has been on her share of
diets over the years. From Weight Watchers to the Zone to Sugar
Busters, she feels as if she has tried them all. While she has
had moderate success in losing weight from time to time, she has
never found a long-term weight loss solution. Her weight is a
point of contention in her marriage; her husband-who also
happens to be obese-wishes she were thin, but says he loves her
anyway. The two have been separated a number of times, and even
filed for divorce once. The stress has caused Katie to begin
binge eating again.

There is hope for Katie and others like her who feel as if
they’re trapped on the diet carousel. The key to long-term
weight loss success may not be the body, but the mind. Research
indicates that those who have a positive outlook on life are
more likely to lose weight-and stay thin. But how can you have a
positive outlook when you’ve been burned so many times before?
Is it possible to “will your way” to losing weight?

One technique that has been proven effective in sports training
is something called visualization. For instance, a baseball
player might visualize his bat connecting with a ball, leading
to a homerun. A soccer player might visualize kicking the
winning goal in a soccer match. And a golfer might visualize
sinking the winning putt in the Masters Tournament.

The same technique can be used by dieters. Visualize yourself
as thin. Picture yourself in that dress that is now two sizes
too small. Imagine stepping onto the scale and being pleased
with the result. Visualize yourself saying “no” to that piece of
chocolate cake or that plate of Fettucini Alfredo. These mind
exercises can help to spur you onto weight loss.

When people learn they are suffering from cancer, they are
encouraged to imagine their cancer cells being destroyed by
healthy cells. You can follow the same technique in order to
lose weight. That means imagining your fat cells being destroyed
by thin cells. Through such a method, you can “think your way”
to a healthy weight.

In addition, it is critically important that you maintain a
positive attitude. Be forgiving of yourself. If you veer off
your diet plan, simply get back on course with your next meal.
Don’t spend precious time “beating yourself up” over your
failures. Instead, celebrate your successes-in a non-fattening
way. For instance, when you reach a milestone-say you’ve lost
ten pounds-reward yourself with a trip to an art museum or to
your favorite coffee shop (but skip the cream and sugar).
Marking milestones will give you a sense of accomplishment, a
sense that you are triumphing over food.

Another helpful technique can be prayer or meditation. Some
support groups even offer Bible-based weight loss programs that
use scripture verses to help inspire. Taking stock of your life
and handing your weight loss problems over to a higher power can
be cathartic and may give you a sense of peace about your weight
difficulties. It has been said that a clear head leads to a
healthy body. Try praying or meditating ten minutes at the start
of your day. Chances are you will feel refreshed and ready to
tackle the weight challenges that come your way.

Yet another technique you might consider is role-playing. Grab
your spouse or a friend and ask him or her to act out a
situation in which you might be tempted to overeat. You’ll be
forced to come up with strategies to fight temptation. This
rehearsal could prove to be quite helpful when a real life diet
dilemma comes your way. If role-playing works for job
interviews, it should be beneficial for your weight as well.

Mind over matter is not just a clever saying. It can actually
be the solution to your weight loss problems. By using your
brain power, you can develop the techniques needed to make
healthy food choices. When your mind and your body are both
healthy, you have the best of both worlds.

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