How many times have you given up on losing weight because the diets either leave you starving or gaining the weight right back in no time at all? And then, there’s all the gym memberships, the mail order diets, weighing in and getting reprimanded by your own inner voice. You just can’t believe it is summer time again…only to realize you have to go up another size in your swimsuit. When does it ever end? Maybe, it’s not so much our diet, but it’s a matter of changing our thought process that we need to deal with in order to see results.
When you use Dr. Phil’s 7 keys, you begin to: rid yourself of wrong thinking, heal yourself of emotions standing in the way of a healthy relationship with food, create a no-fail environment, shape your eating behavior into what you need for lifetime weight control, get real about nutritional choices that worked to your detriment, change your priorities to include exercise, and plug into a circle of support for encouragement and accountability. In short, you are changing how you’re living.
- Right Thinking
Lay aside self-defeating, invalid mindsets that do not work. They have the power to keep you from making different choices or developing new behaviors. Too often, we let these negative notions go unchallenged, and we act as though they were true. You must monitor what you’re thinking and challenge whether it is true. If it’s not working, replace it with thinking that works.
- Healing Feelings
Overcome emotional overeating by managing inappropriate reactions to stress; solving problems rather than dwelling on them; changing self-defeating thoughts, since more often than not, feelings follow thoughts; gaining closure on unfinished emotional business; and learning new ways to cope without resorting to food.
- A No-Fail Environment
Design your world so that you can’t help but succeed. This involves removing temptations to eat and rearranging your schedule in order to avoid or minimize triggers to overeat. Take an audit of your personal environment and see what needs to be changed.
- Mastery Over Food and Impulse Eating
There’s only one reason why you haven’t changed the bad stuff in your life. You’re getting something out of it. I’m not saying that you’re getting something healthy or positive, but people do not continue in situations, attitudes or actions that do not give them a payoff. This key helps you identify those payoffs, unplug from them, and replace bad habits with healthy behavior.
- High-Response Cost, High-Yield Nutrition To lose weight, you must choose foods that support good behavioral control over your eating, that is, high-response cost, high-yield foods, organized into a moderate, balanced, calorie-controlled plan to ensure weight loss. Choose natural foods that are good carbs for energy and lots of fruits and vegetables.
- Intentional Exercise
Prioritize regular exercise into your life most days of the week — walking, jogging, aerobic dance classes, yoga, playing a sport, or lifting weights. Exercise does more than simply burn calories; it changes your self-perception so you stop labeling yourself as a couch potato.
- Your Circle of Support
Surround yourself with supportive, like-minded people who want you to lose weight and succeed at your health and fitness efforts.
The only thing worse about having non-supportive relationships is to be in denial about those relationships. As is the case with any problem, early and appropriate intervention is vital to positive change.
“The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself.” Mark Caine
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