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 more of the major culprits, in terms of the excuses we make for ourselves and the half-truths or misinformation we cling to.
- I don’t eat that much and I’m still regaining, so there’s nothing I can do.
Research has clearly demonstrated that we often underestimate how much we’re eating. Did you know, for example, that one serving of grapes is about half a cup? That’s really not a lot! Have you seen the size of the average baking potato in the grocery store? In fact, one serving of potato is about the size of a computer mouse. That’s about half the size (at the most) of one of those great big potatoes!
- Nothing works for me – I’ve tried everything and I still can’t maintain.
Usually, when people tell me this what they really mean is, “I’ve tried everything I’m willing to try.” Once again, honesty (with yourself) is the name of the game here. Think hard. Is there anything you could be doing that you’re currently (at this moment in time) not willing to do? For example, could you be keeping a food diary (on paper or via an app)? Could you be exercising more, or exercising differently? Could you be parking further away and walking a little more? Could you be taking the stairs more? Could you be standing more and sitting less? Could you be eating more vegetables? Could you be packing a lunch more and eating out less? Could you be drinking more water? Could you be getting more sleep? Could you be taking more time to relax? Could you be delegating more? Brainstorm with me here!
- I deserve to splurge once in a while.
I couldn’t agree more! But again, it’s about honesty. Are you being honest with yourself? And please define “splurge”, as well as “once in a while”. My client Mindy (not her real name) used the “splurge once in a while” argument, but when we took a close look at her food diary (which she reluctantly started keeping), here’s what we discovered: a donut hole at the office morning meeting was often followed by a fast food lunch (forgot to pack a lunch) and a bag of chips (so hungry you see – not surprising given the nutritionally empty food she was eating) while attending her daughter’s soccer practice after work (forgot to pack a healthy snack). It all adds up, but often it’s only when we start keeping accurate records that we’re actually able to figure this one out.
- I mostly stuck to my meal plan, other than a few leftovers on my kids’ plates.
Hmm. Those pesky leftovers could be biting you in the posterior (or sticking to it). We hate to waste food, don’t we? Make a choice – leftovers in the trash, or stuck to your (wherever you tend to gain weight). If you’re really hungry because you’re feeding the kids before you have your own meal, pick a healthy snack to keep you going, like a handful of nuts or a piece of fruit.
- I couldn’t help it – there are just so many tempting treats at work.
Workplaces can be a weight management minefield. You could almost say that being at work endangers our health (just a joke)!! This is another of these areas in which we absolutely do have a choice. No-one is forcing you to eat the unhealthy stuff that’s lying around everywhere you look. Once again, it’s about thinking ahead, planning and preparation. Carry your food with you. Go out on a limb and advocate for a healthier workplace.
- I didn’t eat any more than my significant other did – and he didn’t gain any weight.
We can’t base our optimal food intake on what someone else is eating! Know your body and its needs. The best way to do this is keep careful food records and track your weight. That way, if you’re gaining you can look at what you’ve been eating and make adjustments.
- I don’t want to be a party-pooper when I’m out with my friends.
Then don’t be. Being a party pooper is not about what you do or don’t put in your mouth. It’s about your attitude. If you sit there feeling resentful because your friends (apparently) can eat and drink whatever they want and not gain weight, that’s what brings out the party pooper in you. Focus on what really matters – the relationships, the connection, the companionship. You might just find your friends emulating you in the future!
- Nothing I can do – my job requires a lot of travel and restaurant meals.
You CAN eat healthy on the road! Choose healthy proteins without sauces, salads with dressings on the side (no cheese or croutons), steamed veggies, and fresh fruit, and you’ll have no trouble maintaining your weight. Avoid the bread basket and stick to eggs, yogurt and fruit at the breakfast buffet. Carry a salad, fruit and nuts onto the plane. Avoid alcohol and drink lots of water. You can do it!
- I can’t help it – I don’t have any willpower.
Yes you do. You lost the weight, didn’t you (maybe more than once)? That took a LOT of willpower. If you feel like your willpower is flagging (after all, it’s like a muscle that gets tired when faced with multiple demands every day), try out the exercise in my earlier blog post, Strengthen your Self-Control Muscle. This might just help you get your mojo back.
So, are you being honest with yourself? Share your thoughts about these common rationalizations 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 Institute for Lifelong Weight Management provides education and training. 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.