CHANGE YOUR BODY BY CHANGING THE WAY YOU THINK (PT.2)

Your thoughts are with you all day long, whether you know it or not. From moment to moment they drive your feelings - and your actions. For an outside view, look over this example:

Scenario (negative)

[Sarah at weigh in:] Sarah's done a great job sticking to her meal plan, recording her meals and snacks, staying physically active, and taking her daily vitamins. However, when Sarah weighs in for her weekly check-in, the scale says that she hasn't lost any weight. Automatically she starts thinking, 
"What's the point of working so hard if I'm not going to lose any weight?" 
These thoughts lead to feelings like anger, frustration, and hopelessness. 
Later, on the way to work, she stops at her favorite coffee shop for an extra-large, triple-chocolate cappuccino that she used to order all the time. 

So, what happened-and what could Sarah do differently? 

Sarah's thoughts directly affected her feelings - and therefore, her behavior. Unfortunately, Sarah still believes that weight loss is directly related to how much you eat and exercise the previous week. And that if she doesn't see immediate progress, it isn't working. 
While it is true that food intake and activity affect weight, many other factors do too- especially in the short period of a week. Changes in water retention, the time of day, or Sarah's salt intake can all affect her weight. Sarah let her inner critic (Thoughts) sabotage her efforts! 

Scenario (positive)

            
With a little effort and shift in attitude, Sarah can change the way she feels and reacts to her thoughts when she gets off the scale. For instance, Sarah probably wouldn't have decided to drink that fat-gram-loaded coffee if she had thought, 
"I really worked hard, but I know the scale is not the only way to measure my progress over the week. I've been following my meal / exercise plan that my nutritionist recommended, and my clothes are fitting better, so I KNOW I'm losing weight. I know if I continue on my plan, I can reach my goal." 
Here Sarah's thoughts are more realistic and positive - leaving her feeling good about her progress and optimistic about losing weight. She knows she can do it because she's in control.

In the first case, she evaluated the incident of weighing herself using unrealistic standards. In the second case, Sarah stopped and evaluated the big picture in a rational manner, using realistic expectations.

TIP: The first step in changing the way you think is to become aware of it.

Some simple techniques can help you be more mindful of the thoughts and attitudes that seem positive but are actually hurting your progress will be featured in Pt.3 of “CHANGE YOUR BODY BY CHANGING THE WAY YOU THINK” (Will post within 2-weeks); turn those thoughts into positive agents of change; and reinforce what you're really accomplishing each week, regardless of what the scale says - live healthier and happier.