Motivational Letters

10 Keys to Successful Weight Control

Thin for Life by Anne Fletcher (published by Houghton Mifflin/Harcourt) is an excellent book that I often refer to. In this book, the author interviews people who have successfully lost weight and kept it off in order to learn their strategies. While I believe that it is a must-read for anyone struggling with weight problems, I realize that some may not necessarily go out and purchase the book. So, I decided to summarize the connecting threads in the stories of the people who are masters in weight control.

1) Believe that you can become thin for life. It is all a matter of choice if you want to make a change. If you think you can, you will succeed by believing in yourself. No one can do it for you.

2) Most people interviewed in the book had tried to lose weight many times and in many ways before they were finally successful. Something happened that spurred them to take in the reins. They had an attitude shift which reflected a sense of self-responsibility and determination when they decided to lose weight for the last time.

3) There was no one successful diet. The message from the masters is that if you want to lose weight you have to find what is best for you. You have to do it your way.

4) Most masters learned to enjoy their new way of eating and have accepted certain food facts. They learned that they can’t eat whatever they want and they know that they can’t go back to their old food habits. They also gave themselves permission to be imperfect and allowed themselves occasional treat foods.

5) To successfully maintain weight loss it is important to nip weight gain in the bud. That is, the masters monitor their weight closely, and if they gain just a small amount, they immediately work towards taking it off to break the relapse cycle.

6) Move it to lose it. Increased physical activity is probably the best single predictor of who will keep off weight. All the masters started exercise while losing weight and continued to exercise even after they reached their goal.

7) Learn the art of positive talk. Challenge negative, defeating self talk with thoughts of accomplishments. You’ll come to believe in yourself more and more.

8) Many people use food to obliterate emotions. The masters learned to face life head-on. They learned to deal with life’s problems in constructive ways, without turning to food. A critical first step is to get in touch with feelings and label emotions.

9) The masters found ways to get more out of life. They were spurred to develop fulfilled, balanced and happy lives and found ways to get their own needs met.

10) Don’t go it alone. Support from family and friends is associated with long-term success at weight control.

Remind yourself of what you want to achieve - both short-term and long term.  Write down your thoughts.  Read over them any time you're feeling discouraged or overwhelmed.  Becoming healthier isn't an easy process, but you CAN and WILL achieve a healthier life if you constantly focus on all the positive changes you're making.  Use that positivity as momentum to push you through difficult times.

Don't ever give up on your goals!

Dr. Doug