What more need a plan is a way to change these more adaptive negative self-defeating thoughts , positive phrases . As with most things worth doing ,weight lossweight loss it requires a little practice . First, be aware of when using a negative statement, then determine what about that thought is faulty and finally , replace it with a self- defense or coping thought response .
The example of corn muffin , instead of listening to "I'm a pig, " I mislabels clearly who you are, respond with " Pigs are animals and I 'm human. You do not have to be perfect. "
Many people can not change their eating habits until they change their thoughts about food, eating and drinking. Thoughts of shedding " distorted " and replacing food production habits can be changed. It is possible to get rid of a lot of self-critical thoughts ,weight loss weight loss but like any ingrained habit , vigor and vigilance must change . Here are some other distortions Challenge thought :
Functions. If the reports are on the values of other people , not chosen by the person who wants to lose weight . They must take into account the statements of an attempt by the dieter to motivate without really believing in the value. Better determine what works for you. "I will eat up to two Hershey kisses daily and thoroughly enjoy . "
All - or - nothing. This kind of reasoning is the basis of perfection. An all or nothing person sees the world in black or white. As there is no room for gray areas , the behavior is perfect or a failure. "I ruined my diet by eating all that pizza.weight loss I can not stay on a diet and I will always be fat. " Maybe the problem does not arise behavior ... maybe the problem is with the system that does not allow the pizza. " I do not want to give the pizza for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try to get a salad ( dressing on the side ) before the pizza take the edge off my hunger . weight lossweight loss"
Good food / bad food. In fact , food does not behave badly . Foods are not good or bad. While some foods have more nutrients and fibers are denser than others, all foods can be enjoyed. Our thinking about the colors of the foods we eat and how we eat. If a food is labeled as bad (like potatoes) , and for many people that food is taboo. When we finally succumbs to eat fries, prohibited, it can lead to binge eating .weight loss Rather than continue with dichotomous thinking of good food / bad food , go to make room for all the foods you love without judgment. Instead of " I ate the fries that are so bad for me " to " I really enjoyed this small fries weight loss. Really satisfied me . "
Distortions of the body. Instead of insisting on more or less weight you think your body is , it helps to see your body in terms of what it can do for you . For example , when we look in the mirror, instead of zooming in on his stomach which "looks five months pregnant ,weight loss but her last baby was nine years ago , " he said to himself , weight loss"My body has given life "or" my body allows me to go wherever I want and allows me to have fun. "
Conversations that occur inside your head can not be stopped .weight loss However, what you can do is be aware of the negative criticism and understand that it has little to do with actual reality. When you believe that you can meet the critical voice with a more objective thinking face . While negative thoughts can not be stopped completely ,weight loss may be relieved to hear compassion, loving voice . In the same way that you sympathize and listen to a close friend , to listen to you . Be your own best friend and it is likely that you will have the most effective weight loss .
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