The New Year is in motion and how are you doing with your new year’s resolution weight loss goals? Did you do well for a few weeks and now you are feeling depressed because you haven’t been able to stick with the plan?
We have seen the amazing weight loss success of the singer and actress Jennifer Hudson. Her amazing transformation was so impressive that it is even hard to recognize her. But how did she do it? Through the adversities in life, the brutal murder of her dear mom, brother and young nephew, Hudson has been able to find internal motivation to make healthy changes in her life. You also have experienced adversities in your life; financial problems, a loss of a loved one, a break-up, disappointments, frustrations, and changes in your schedule, making it very difficult to focus on dieting. Jennifer Hudson speaks about the love for her son and husband as a source of energy she used to stay focused. What are some of the positive things that have helped you stay focused on your wellness plan? Maybe your family, children, friends and workout buddies have helped you stay focused in the past. Select key people in your life to hold you accountable and to get you back on track.
First of all, before starting a diet or exercise program, make sure you have consulted your doctor. If you have started your program but have not been able to stick with the plan, here are some tips to reboot your weight loss program.
Learn the Oh, Well technique: when you start to feel deprived about restricting your food, work toward acceptance: If I want to lose weight, be healthier, I have to accept that by restricting my diet I can achieve my goal. Say Oh, well, I don’t like this, but I can accept it and move on (Beck, 2007).
Tackle the feelings of unfairness: life isn’t fair, especially when you have to restrict your eating. All human beings have unfair situations happening in their lives. Accept it by telling yourself that it is something that you don’t like right now, but you will be happy when you have lost the weight and kept it off.
Diminish the discouragement: it’s normal to experience feelings of discouragement every once in a while when you’re dieting. At times, you will even feel like giving up because you may think it’s not worth it. Remember that dieting is supposed to be hard at times. But also remember that it will soon get so much easier because you are learning to listen to your body and the skills you are acquiring, eating the right portion sizes, balancing your carbohydrates and proteins will become second nature to you.
Pay attention to your thinking: your thoughts are very powerful, many times the distractions and worries can lead you to stray from your diet. Sometimes, these thoughts can sabotage your wellness plan and lead to abandoning your plan altogether. Before reaching out to that extra cookie, stop to think and listen to your body.
Give yourself a break: just because you gave into your craving at breakfast by eating a donut at the office, it does not mean that you have to give up your plan for the rest of the day. Acknowledge the relapse and think about what you can do in the future to prevent giving into the temptations.
Surround yourself with a supporting team: Jennifer Hudson had the support of Weight Watchers and maybe it is time for you to find the support of a professional such as a dietitian and a personal trainer that can guide you and support your through your journey.
Resources: Beck, J. (2007). The Beck Diet Solution: Weight Loss Workbook. Oxmoor House, Birmingham, Al.
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