In reality, altering one’s thinking is the easy part when beginning a new diet or exercise program. Actually changing your lifestyle to lead a new healthier one is often a complicated and difficult challenge. Lifestyles are difficult to change because people often see their current lifestyle as working for them until some health or weight issue begins to cause concern. Some people may use eating to cope with negative moods. Others may just be resistant to change and will fabricate barriers, often subconsciously, to comply with a diet or exercise program. There are solutions to resolve most barriers. In this section, we will list possible barriers and solutions along with ways to help you set goals and stick with them.
Let’s start the process of change by discovering your goals. Often goals can be accomplished with baby steps. A good way to begin is by listing short-term goals first and long-term goals at the end. When we say “list” that is exactly what we mean. Often making a written list that you can refer to is the best way to start the process of change. Later, these goals can be modified, but at least you will always have a source to refer to, which may help you from relapsing into old habits. After you make the goal list, make a second list. On this second list put any barriers that may stop you from making a change. Knowing your personal goals and barriers will help you stay focused on what you can change and the benefits that you want to get through the change. Refer back to your list often during the program to stay on track.
Use the following worksheet to list your goals and barriers. List the number one most important goal to you in the first list and the biggest barrier in the second list. Always recall: with a new attitude . . . you can have a new body.
New Attitude… New Body
A few other alternatives for managing mood without the use of food are deep breathing and other relaxation techniques such as being with a pet, listening to music, taking a warm bath, reading, doing a hobby, or meditating. Distraction techniques, such as calling a friend, working around the house, or going for a walk, may delay your urge to eat poorly and give you time to re-evaluate your hunger and urge to eat.
Some people are able to use the strategy of self-reward to reinforce making healthier decisions. As an example, after resisting eating sugary fatty foods for a week or completing an entire exercise plan for the week, they may treat themselves to a massage, a special meal, or a new piece of clothing. Others prefer a punitive approach. As an example, they may take away their planned cheat meal for the week if they have a relapse of poor eating or don’t complete their planned number of cardio sessions for the week. If you choose to use either of these choices, a behavioral contract can be used. A behavioral contract is a contingency contract with yourself outlining an agreement to fulfill what behavior is expected of yourself within a specified time range and what happens if that behavior is met or not met. As an example, if I do four 30- minute cardio sessions in one week and don’t cheat on my diet, I will reward myself with a pedicure.
As you can see, overeating can be caused by many internal and external factors. The mood can often be a barrier to leading a healthy lifestyle. The best approach is to be active in your life, and not be a sedentary person who is a passive eater. Discuss any barriers you may have with your lifestyle coach. Together you can brainstorm a list of possible solutions to your barriers.
We end this section with the following chart to demonstrate the cycle of a healthy lifestyle. First, accomplish the physical activity that is part of your weight control program and your mood will improve. The improved mood leads to more energy for self-control. You are able to make healthier food choices and banish binge eating. Healthier eating generates additional energy, which improves your ability to do even more activity. The cycle continues for a lifelong change in living healthy.
If you’re ready to gain a new attitude and a new body, contact us today!