You can do it — we'll show you how.
According to a study by the Journal
of the American Medical Association, the typeof diet plan you choose (South Beach, The Zone,
cabbage soup) has less to do with weight loss than the act of sticking to your chosen diet. While this may
seem like a no-brainer, many of us who start January zealously committed to
getting fit only to crash hard in February (Valentine's Day chocolates,
anyone?) know it's much easier said than done.
To help break us out of
this oh-so-vicious cycle, life coaches Meredith Haberfield and Lauren Zander of
Handel Group Private Coaching show us effective ways to overcome common diet
pitfalls so we can keep our goals and look great this summer.
Remember you're in charge
"Losing weight isn't
about cheesecake," says Haberfield. "It's about feeling like you can
control your body and your life." According to Haberfield, many people use
food as an "I deserve this" treat, but then feel worse later when
they can't fit into their clothes. "Most people are used to feeling bad
about themselves because they gained weight or didn't keep their goal,"
says Haberfield. "But you don't have to feel bad anymore. You dictate what
goes in your mouth. You have the power to change."
Get good support
We all have those
"bad influence" friends who tell us we look fine just as we are, then
coax us into splitting a dessert that we didn't even want! It's imperative,
says Zander, to surround yourself with people who respect your goal. Support
groups like Overeaters Anonymous and Weight Watchers are great places to turn,
says Zander, because they give you a loudspeaker to voice all your thoughts and
frustrations. She also suggests getting a diet buddy. "She'll help balance
you out and help keep you in line," says Zander.
Set a goal
"Once you have a set
goal," says Haberfield, "it's easier to create a plan and strategy to achieve that goal." So, if you
want to lose 10 pounds, you can base your meals around that goal accordingly.
"And be specific with your goal," continues Haberfield. "Come up
with a number that makes you feel great and confident." Haberfield
recommends visualizing yourself at this ideal weight in detail: what it feels
like, the clothes you'll get to wear. "It's great incentive when you can
see how great you'll look."
Start small
Want to increase you fruit and veggie intake and cut out all junk food?
Don't try to go cold turkey. "Set a few new rules each week," says
Zander. "Create a list of 'No's.'" For the first week, for example,
you might limit bread and desserts to no more than twice a week. For the next
week you might eliminate them completely and add in more fruits and vegetables.
Throughout, keep a list of what you are eating. This will make you more mindful
about your choices and help you spot potential problem areas.
Get over your excuses
"If you knew you'd
get $50,000 for sticking to your diet for one day, wouldn't you do it?"
asks Zander. With the exception of those who have medical conditions, most
people could stick to their diets with a little planning and perseverance. So,
if you know you have a big work dinner, try to get the menu ahead so you'll
know your healthy options, and be resolved to pass on wine when everyone else
having a grand old time. Staying the course now, says Zander, is going to help
you feel great later.
Make yourself accountable
So you slipped and ate
half a box of cookies. What now? "When you break a promise, confess it to
someone else," says Haberfield, "it keeps you honest." By
verbalizing it you make it real, says Haberfield, and harder to sweep under the
rug. She also suggests creating fun but annoying consequences for your
behavior, like washing dishes even if you have a dishwasher or hitting the gym
twice in one day. Makes that cookie seem a little less desirable, doesn't it?
No feeling bad
"If you have fallen
off track, don't waste time feeling bad about it," says Zander. "It's
just a diversion to keep you unmotivated and off target." Feeling guilty
can make you depressed, which can then make you crave comfort, and that's where
the Chunky Monkey ice cream comes in. Instead, acknowledge you went astray,
then get back on the wagon. This is much more empowering and much less
dramatic.
Know it's not about dieting, but about keeping promises to
yourself
"Making promises to
yourself and keeping them is the foundation for having what you want in every
area of your life," says Haberfield. "Improving your health energizes
your confidence and understanding that you can do well for yourself. Once that
is in motion, it carries over to the other areas of your life." And that
self-confidence is worth all the Krispy Kremes in the world.