Mental Makeover: Develop Inner ControlChallenges
Friday June 15, 2012
We all differ in our beliefs in ourselves. One person may be quite confident in his/hers ability to perform well at tasks at work. Another knows that he/she is an excellent father or mother. In these situations we don’t doubt that we will find solutions to problems in the work environment or in difficult parental situations at home. Almost universally I see people who really don’t believe they can control their eating. They do not believe they can lose weight and keep it off. The barrier to success is our own self-belief.
I was reviewing an article written by John H. Sklare, EdD who is the creator of ‘The Inner Diet’. The questions he wants us all to answer are: Do you really feel your weight and eating are out of control?...Do you honestly believe that you can lose weight and keep it off?...Do you believe you have enough internal will power to succeed?
Inner control is a measure of the strength of your will power and degree of confidence over weight and eating. If you have strong underlying & self-defeating beliefs then this will prevent you from succeeding at weight control. Wanting to control your eating but believing that you cannot is like wanting to drive forward with one foot on the gas and the other foot pressed firmly on the brake; you get nowhere. Negative expectations hinder success. Replacing those negative thoughts of inability with positive thoughts of ability is what you need to work on to develop mental (inner) control over your eating.
You must develop: 1. Awareness; 2 .Acceptance; 3. Cognitive Restructuring; and 4. Personal controls.
Be aware of what you are doing and why. You want the cookies in the cupboard because you are (?) bored, lonely, frustrated, or angry. Be very aware of what you are eating and why. (This won’t stop you eating, but simple awareness is the catalyst for change). The more I’m aware that fatigue will likely stimulate me to nibble, the more likely I will get away from the kitchen and read a book when I recognize I’m tired. (Learn not to ‘feed’ my fatigue).
Engage in active Cognitive Restructuring. This teaches you to refute negative, defeatist thinking and replace it with positive, achievement thinking. It’s funny how we accept and listen to that inner negative voice yet feel that any positive feeling s must be false. We can train our minds to think positively but it takes daily work. It also requires you to stop believing in the negative thoughts that filter to the surface.
To help you develop personal control you might remove e all food temptations from the house. (If there’s junk food half-finished & sitting in the cupboard, throw it in the garbage!)
Also, learn to pat yourself on the back for each and every small food success. Try to remember all the good things you did. Don’t focus whatsoever on any indiscretions. If you get off track, don’t spend time getting upset with yourself; instead, congratulate yourself when you get back on track.
By changing your mind you will change your weight.
Our journey is a mental one, but the stronger (more positive) you become in your beliefs, the likelihood of long term success is guaranteed.
You can do it. Just don’t ever give up trying. Hang in there!