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The Full Mind Weigh™ to Lifelong Weight Management, a program of the Institute for Lifelong Weight Management – teaching you the psychological and emotional skills you need to keep the weight off forever!

Cost-Benefit Analysis

Speaking as someone who’s “been there done that (ridden the weight-loss – weight-gain rollercoaster)” many times, I can tell you honestly that the effort of weight loss maintenance is totally worth it. But weight loss maintenance is hard work and it requires dogged persistence. This is a closely guarded secret that “diet programs” – especially those of the quick-fix or miracle-cure kind – don’t tell us.

Some days are, of course, harder than others. On those days, it can be helpful to do a cost-benefit analysis (a reflection on the costs and benefits of continuing to do the work – versus not continuing to do the work – of maintaining your weight loss). Once you’ve done your analysis, keep a copy of it accessible so that you can pull it out and review it on those harder days.

In order to do a cost-benefit analysis, create 2 tables, each with 4 boxes.

Table 1. CONTINUING TO DO THE WORK OF MAINTAINING MY WEIGHT LOSS

Short-Term Costs                                                         Short-Term Benefits

Ex: I can’t eat everything I want at the buffet              Ex: Feeling good when I look in the mirror

Long-Term Costs                                                          Long-Term Benefits

Ex: Needing to plan meals and time for exercise       Ex: Living a longer,healthier life

Taking a close look at the costs of doing the work gives you useful information that allows you to start addressing any obstacles that might be getting in the way of your success with long-term weight loss maintenance.

Table 2. GIVING UP ON DOING THE WORK OF MAINTAINING MY WEIGHT LOSS

Short-Term Costs                                                       Short-Term Benefits

Ex: Having to buy larger clothes                                Ex: Saving time I’d spend on exercising

Long-Term Costs                                                        Long-Term Benefits

Ex: Developing health problems                                Ex: More body fat=being less cold in the winter

Similarly, taking a close look at the benefits of not doing the work is a helpful way of starting to address the obstacles that might be creating problems for your long-term weight loss maintenance success.

“You want me to do something…tell me I can’t do it”. – Maya Angelou

“I have not failed. I’ve just found 10,000 ways that won’t work”. – Thomas A. Edison

“The successful warrior is the average man, with laser-like focus”. – Bruce Lee

With your continued health in mind,

Doreen Lerner, Ph.D.

Director, The Institute for Lifelong Weight Management

Creator, The Full Mind Weigh™ to Lifelong Weight Management

www.thefullmindweigh.com

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.