Are Negative Thoughts Preventing You From Losing Weight?
I’ve been a member of Weight Watchers since May 2010. Yes, I’m one of the folks who talk points and tracking. Since then I’ve lost almost 30 pounds and I owe a great deal of thanks to Weight Watchers’ online community. The Weight Watchers community is host to several online challenges you can participate in with other members to help keep you motivated. One of my first challenges was a 100 Days of Weight-Loss challenge. This challenge was based on the book 100 Days of Weight Loss by Linda Spangle.
Change Your Mind, Change Your Body
The first assignment in the 100-day challenge is to make a list of any fears or negative behaviors that have hurt your weight loss success in the past. From there, you are to read each one out loud, and then say, “I used to be that way, but now I’m different.”
Then write new endings for them by completing this sentence: I used to ______________ (fill in your old behavior), but now I __________________ (write in your new ending). Make sure to read these new outcomes often, and then live in a way that makes them true.
My Old List
- I refused and was afraid of tracking my food
- I refused to total calories
- I refused to measure my food
- I refused to join any weight loss program
- I refused to consider I could weigh 130 pounds
- I feared trying to become really lean; what would I look like lean? Would I recognize myself?
- I feared taking pictures
- I feared I wouldn’t be able to maintain a healthy weight
My New List
- I used to be afraid to track my food, but now I do track and it’s not as scary as I had feared.
- I used to refuse to total my calories but now I do and it’s empowering to know what I’m eating and learning where I can improve.
- I used to refuse to measure my food, but now I find myself doing it without thinking about it.
- I used to refuse joining any weight loss program, but now I belong to a wonderful community and I have a plan that is working for me.
- I used to refuse to believe I could weigh 130 pounds, but now I don’t think that’s impossible. I can achieve a weight that is good for me.
- I used to fear trying to become really lean. I couldn’t imagine what I’d look like or if I’d recognize me, but now I’m open to seeing a me I haven’t seen before.
- I used to fear taking pictures, but now I want to get to place where I want lots of pictures. I’m moving in that direction.
- I used to fear I wouldn’t be able to maintain a healthy weight, but now I ‘m eating better, losing weight and not feeling hungry. These experiences have bolstered my confidence that I can maintain.
Identify Potential Stumbling Blocks
This first assignment was very helpful to me because it allowed me to see in print how I felt about my weight and what could block my success. Having a concrete list to reference is a powerful tool. Negativity doesn’t spur success; positive messages followed by action do. This particular assignment became my foundation. Looking back at my lists, I am reminded how far I’ve come and I’m encouraged to continue on this path.
I’m interested in learning what works for you. What negative thoughts need to change for you to achieve your goals? What would you put on your list?
Photo Credit: e_walk
About LaTonya Baldwin
LaTonya Baldwin works at Blue Cross Blue Shield of Michigan as a customer service representative and is an active blogger at Weight Watchers Online. She is a self-described loc-wearing veg-head, avid reader, community activist and wannabe gym rat who enjoys eating well.