Читать книгу The alli Diet Plan: Your Essential Guide to Success with alli - Литагент HarperCollins USD, F. M. L. Thompson - Страница 51

Anyone who has ever tried to lose weight knows how powerful your mind can be in constantly reminding you about how hungry you are, and making foods that are off-limits seem even more attractive than usual.

While is it not possible here to provide a comprehensive guide to the psychology of dieting, there are many tips that will help you on your way.

1. Set yourself a realistic goal, and write it down. Goals can be very personal – perhaps to wear a particular favourite outfit again, to return to your pre-pregnancy body weight, or to be ready for that holiday you are planning. Keep your goal with you so you can refer to it in moments of self-doubt.

2. Try to work out what role foods plays in your life – is it a comfort when you are unhappy or stressed? Do you eat when you are bored? By thinking this through you may be able to avoid falling into the trap of eating when you are not really hungry.

3. Plan your meals in advance, and make a note every day of what you ate and drank, your activity level and how you felt that day. Look back at it often to see if there are any links between your mood and what you did or ate. When you are feeling tempted to give up, focus on the good days and take strength from your previous successes.

4. Think about how you eat, and modify those things that are not helpful. For example if you tend to snack when you are preparing dinner, chop up carrot sticks in advance to munch on. If you are a habitual car-snacker, train yourself not to eat while in the car, perhaps drinking water instead. Have a proper meal time at the dining table rather than grazing while at the computer or watching TV. Developing these sorts of habits takes time but is worth the effort.

5. Be positive about yourself and what you are doing. Having a positive mental attitude can work wonders. Believe in yourself, and surround yourself with others who will support you.

6. When you are tempted, remind yourself how well you are doing, not listening to the negative voice within, and focus on the goal you have set yourself. If you do succumb to temptation, don’t give up. Just keep going, focusing again on your goal.

7. Don’t forget the psychological benefit of being active. Go for a 10-minute brisk walk rather than 10 minutes of munchies. Enlist family and friends to exercise with you, and make this a regular event.

8. Talk positively to people – including yourself – about what you are doing. This will help strengthen your willpower and remind you of the benefits of your diet rather than feeling it is all about giving up things.