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The Full Mind Weigh® – Coaching that Empowers you to Stop Regaining the Weight you Lost!

Do you – can you – believe that you can successfully maintain your weight loss – forever? In other words, do you have a sense of self-efficacy when it comes to keeping off the weight you worked so hard to lose?

Our level of self-efficacy is the belief that we have what it takes to get things done. If you have high self-efficacy, you likely possess self-confidence in your ability to perform a wide variety of tasks. If you have low self-efficacy, you may have a hard time believing you can do anything and may not even make the effort to try. When we have a high level of self-efficacy, we’re able to believe that if we work hard on something then we’ll be able to achieve our goals. This belief helps us continue to take on challenges and persist despite any obstacles along the way.

Self-efficacy is believing in our own ability to learn new skills and succeed, whereas self-confidence is believing that we can accomplish a particular goal or task with regards to which we feel a sense of competence.

So for our purposes here, having a sense of self-efficacy is having the belief that you can learn what you need to learn to accomplish the goal of maintaining your hard-earned weight loss for life. It’s about believing that if you work hard on this, then you will succeed. This belief helps us continue to do the work required for maintenance and persist despite any obstacles along the way. Having a sense of self-efficacy is really important, because if you believe that you’ll be successful you’re much more likely to take action.

Our expectations – what we expect or predict will happen – influence how we will behave in any given situation – so what we expect, believe or predict can have a huge influence on how things turn out for us.  Our expectations, because they influence our behavior, will also influence how other people end up reacting to us.

Let’s say, for example, that I’m going to a party where I don’t know many people. If I believe I’m not good at making a good first impression, or if I worry that no-one will want to speak to me, I will probably spend my time at the party acting awkward, anxious, and standoffish. In turn, people are likely to interact with me with less enthusiasm, or they may ignore me, which only reinforces my belief that I’m not good at talking to people I don’t know.

If, on the other hand, I enter the party believing that I’m good at meeting new people and if I have an expectation that I could make some new friends, I’m likely to behave in a confident, outgoing and engaging manner, and less likely to take anyone else’s unfriendliness personally. As a result, people will probably respond well to me and I may indeed make some new friends.

So if I build a sense of self-efficacy for weight loss maintenance, and as a result I believe that I can succeed with it, then I’m going to act in ways that support that belief. For example, I will make healthy food choices, I’ll exercise regularly, and so on. If I lack any sense of self-efficacy and I believe that I can’t maintain a healthy weight for the long haul, I’m going to act in ways that support that belief – I will give up on any attempt at healthy eating and exercise as soon as I face any obstacles or challenges. For example, if I notice that my weight’s gone up a few pounds, rather than take immediate action to reverse this I might just throw in the towel.

We can improve our sense of self-efficacy by reviewing everything in our lives that we’ve already learned and accomplished. Why should you believe that you can accomplish this goal? Because, I’ll bet, you have what it takes to succeed!

Use the following exercises to remind yourself of your accomplishments, strengths, and character qualities, and everything you’ve learned and achieved in your life so far.

  1. Who you are

How my character qualities and strengths will enable me to reach the goal of maintaining my hard-earned weight loss for life:

Example:

I’m a very persistent person when something is important to me. This quality has helped me accomplish many other goals. I can apply my persistence to this goal too.

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  1. What you know

What I’ve learned in my life so far, and the skills I’ve developed, that will enable me to reach the goal of maintaining my hard-earned weight loss for life:

Example:

In order to maintain my hard-earned weight loss for life, I’m going to have to plan ahead for high-risk social situations, because these have gotten me in trouble in the past. I know I can do this because I’ve developed good planning skills – I know how to plan ahead! For example, I plan all the vacation activities and holiday celebrations for our family, and I’ve planned and executed some pretty major projects at work. I’ve also developed good time management skills, and I can use these to help me figure out how to make the time to plan and prepare healthy meals and to exercise.

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  1. What you’ve accomplished

How my past accomplishments will enable me to reach the goal of maintaining my hard-earned weight loss for life:

Example:

I finished a college degree. I know how to do research. I can easily do research on nutrition and exercise and learn about healthy foods and effective ways to exercise.

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  1. Visualize:

Visualization is an effective tool for building your sense of self-efficacy. Take some time to close your eyes and visualize yourself having reached your goal. Imagine how you’d look and feel. Imagine as many details as you can. Do this exercise often, especially when your motivation is flagging.

Coaching builds on your strengths so you feel empowered and gain the confidence to tackle the everyday challenges which otherwise could sabotage your weight management goals. Contact me to set up your free initial consultation to discuss how coaching could work for YOU!

With your continued health in mind,

Dr Doreen.

Doreen Lerner, Ph.D.

www.StopRegainingTheWeightYouLost.com

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.