The Full Mind Weigh® – Coaching that Empowers you to Stop Regaining the Weight you Lost!
Are you struggling to maintain a healthy weight? If so, you may want to take a close look at what you’re telling yourself. Here are some of the major culprits, in terms of the excuses we make for ourselves and the half-truths or misinformation we cling to.
- My clothes are snug because they shrunk in the wash.
The truth is that most of the time our clothes don’t lie to us. What I recommend to my clients is that they have one particular item of clothing that serves as their “weight gain” barometer. For example, it might be a particular pair of pants that fit just right. Jaymee, for example, knew that when she regains weight it goes straight to her thighs, so the barometer for her was when her favorite pair of jeans were starting to feel more snug in that area.
- I went to the gym today so I can eat this treat.
Unless you’re a pro athlete, you simply can’t out-exercise over-indulgence. Consider this, for example: (1) a slice of banana nut bread (sounds healthy, right?) from Starbucks has 420 calories; and (2) walking for an hour at 4 mph (and that’s faster than many of us walk!) burns off 360 calories (this varies, of course, depending on your weight and age).
Sometimes clients tell me, “I burned off an extra 100 calories, so I should be able to eat an extra 100 calories without gaining weight”. Unfortunately, calories burned don’t translate so directly.
- I don’t like how vegetables or (substitute any other “healthy foods”, like fish, whole grains…) taste.
Many times, we reject foods without trying them at all, or without trying different ways of fixing them. Mustard greens, for example, have a very strong taste which is not at all appealing to many people, but we can make them more palatable by mixing them into a soup or casserole, or combining them with other foods that we do like.
- There’s no room in my budget for “healthy” foods.
Often, we don’t take a close look at what we’re actually spending our money on, when we make this assumption. Clearly, we spend money on the things that are important to us. Try writing down what you spend for a month, and you just might find ways to afford healthy foods. We can also save by buying seasonal produce, or by shopping at farmer’s markets.
- I eat “on plan” all week, so I can treat myself at the weekend.
Ask yourself what you really mean by “treat”. For example, are you referring to a glass of wine, a cup of frozen yogurt, a skinny vanilla latte – or an all-out blow out at the biggest, most decadent Sunday brunch in town? The latter, for sure, could easily top your entire week of healthy, “on plan” eating, in terms of fat and calories.
- My family members all have weight issues, so I’m bound to regain too.
True, there are genetic factors that influence obesity rates, but many times lifestyle overrules genetics. We learn particular ways of eating from our families, and we’re free to adopt new, healthier habits. In fact, a recent study demonstrated that people who believe their weight problems are due to genetics are more likely to engage in unhealthy eating than those who don’t.
- Dark chocolate is healthy, so I can have some more.
The key here is to eat a moderate portion. One square a day, eaten mindfully, probably won’t add much to your waistline. Be honest with yourself about how much you’re eating. That’s the only way that moderation (versus avoidance) can work.
- I’m too busy to maintain a healthy weight.
It’s so true that exercising and preparing healthy food takes time. But we all have the same number of hours each day. Again, be honest with yourself. How are you spending your unscheduled (“free”) time? Most of us waste at least some time every day (think social media, videogames, TV) – time that we could spend investing in ourselves. Just as some people can never seem to figure out where their money is going, you may not be able to figure out how time is just slipping away from you. If that’s the case for you, try keeping a time log for a week or two. I know it sounds like a pain, just one more thing to do, but it may just help you figure out the mystery of your missing time. In which case you just might be able to figure out how to find time to invest in the most important thing you’ll ever have, your health.
- I don’t bother with breakfast, so I should be able to eat what I want and still maintain my weight.
Skipping breakfast will backfire on you. Research clearly demonstrates that people who eat a protein-rich breakfast feel satisfied longer and are better able to manage their weight than are people who eat no breakfast at all, or a breakfast based on refined carbohydrates and unhealthy fats.
- I can’t control my hunger, so there’s no way I can maintain a healthy weight.
Take a look at what you’re eating, because that could be the source of your hunger. In order words, if you’re eating a diet rich in refined carbs, processed foods and low-protein foods, you’ll feel the extreme highs and lows in your blood sugar, and this will inevitably leave you feeling like you haven’t eaten all day, once it comes plunging down again. Do you drink enough water? If not, this may be contributing to your raging appetite too.
So, are you being honest with yourself? Share your thoughts about these common rationalizations (or “excuses”) by commenting on this post.
Coaching empowers you to cast off these old excuses so you can Stop Regaining the Weight you Lost! Contact me to set up your free initial consultation and let’s start digging them up and kicking them out!
With your continued health in mind,
Doreen Lerner, Ph.D.
The Full Mind Weigh® is strictly an educational program and is not a substitute for medical or psychological evaluation or treatment. If you think you may be suffering from an eating disorder, please consult with a qualified mental health professional who is trained to evaluate and treat eating disorders.