Successful weight-loss involves learning new life skills

As previously discussed, this theory encourages individuals to plan what they will eat, scheduling the day to include food shopping and mealtimes, arranging the environment to support weight loss and planning for “high-rsk” situations such as birthday parties or wedding reception. This particular program also recommends daily reading of written weight-loss goal cards and dealing with counterproductive thoughts about food.

The following recommended cognitive behavioral therapy strategies may be beneficial in successful long-term weight loss.

1. Above all, it is important to remember that if you want change to occur, you will have to change. Successful weight-loss involves learning new life skills

2. Schedule your day, allow yourself time to shop, prepare and eat healthy food. Make yourself a priority, set your alarm early to allow time to pack a healthy lunch, prepare what you can in advance to eliminate later temptation.

3. Stock up on healthy snacks, increase awareness to what texture and taste is pleasing. You may prefer the creaminess of yogurt or the crunch of a carrot, identify your craving and find a healthy alternative.

4. Stay in the moment while you are eating, avoid the computer, driving or multi-tasking while you eat. Focus on what food you are consuming, the taste, texture, and satisfaction of what you are doing. This will also help reduce mindless eating, or eating more than what is a recommended portion.

5. Goal setting: if you would like to meet the goal you have set consider the following three factors — the more specific the goal, the more likely you are to achieve it; ambitious goals are good, but overly ambitious may be discouraging; regular feedback on progress improves outcomes. Bottom line, set realistic goals that are challenging but attainable, hold yourself accountable, be honest with your new skills, eating habits and beliefs. It is OK to paste a picture of yourself healthier, or skinnier, or write down the reasons you want to lose weight on a note card. Review the card throughout the day or whenever temptation presents.

6. Believe in yourself: if any person goes into a situation with the belief that he or she is going to fail, that individual will significantly reduce the odds of success. It is important to focus on the behavior and the perception of your ability to change. If you get off track, get right back on. People make mistakes, it is OK. The important part is to minimize the damage, get back on track as quick as possible.

7. Self-Monitoring: Rather than beating yourself up for not achieving a goal, increase awareness of your own experience. If you take the time to self-monitor you are more likely to notice barriers, physical cues and increase ability to change the behavioral response. More often than not we tend to rely on negative self-talk, critique and judgment to stay motivated. In doing so, we fail to recognize and plan for real life barriers. I recommend keeping a daily log of food intake, water intake, exercise routine, mood, and stress level. This will allow an individual to problem solve. With an increased awareness of your own experience and behaviors, you are more likely to develop and maintain new healthy behaviors.

Next week, I will focus on mindfulness exercises and dieting.

Rachel Velishek Is a licensed professional clinical counselor with Fisher-Titus Medical Care-Behavioral Health, Fisher-Titus Medical Park 3, 278 Benedict Ave., Norwalk. Her office can be reached at 419-668-0311.

Successful weight-loss involves learning new life skills