Defensive Barriers and Rationalizations
If life were as simple as a game of basketball or hockey, I might say that success depends on simply keeping an eye on the puck (or ball). What is it that allows us to take our eye off our desire for successful weight loss? We all have that wish, or hope, to lose a certain amount of weight so that we can look better or feel better about ourselves. Yet, in a flash, our minds come up with some pretty ‘acceptable' rationalizations.
Look at some of the following and see if they sound familiar.
• "I deserve this; I've been good all day.”
• "My life is so crazy, I only have time for fast food.”
• "It's a shame to waste food.”
• "It's Friday night.”
• "I'm so exhausted; I can't handle cooking.”
• "I paid for it, I'm eating it.”
• "I need wine with dinner every night because it helps me de-stress.”
• "I'll make it up tomorrow at the gym.”
• "It would be rude not to eat it after she made it.”
• "It's no big deal.”
• "It's Saturday.”
Do any of these ring true?
For starters, awareness is essential. Since our defensive barriers undermine our ability to change old habits, recognizing them is a fundamental step toward lasting success. It's impossible to do any weight loss program successfully without coming face-to-face with your defensive barriers. If they go unrecognized, they will prevent you from achieving your goals, and you may never know why you failed.
Exercise thought control. You consciously will learn to recognize a negative or unproductive thought and immediately replace it with a positive and productive one. If you're thinking, "It's Friday, I can eat what I want after a hard week,” substitute that thought with a conscious statement such as: "I want to be lean, and every day when I make conscious choices, I'm getting closer to my goal. So, I'll watch my portions and not give into that ‘Friday syndrome'.”
Always understand that you are in control of your thinking. Develop a strong dialogue with yourself. The ‘old you' will react to food situations with immediate impulse. The ‘new you' will begin to think about whether or not you really need that food. You will learn to choose better portions, make healthier choices, and listen to what is important for you, and not what others determine is important for you.
Become your own cheerleader! This is your journey, and each small success empowers you.
You can do it. Keep on trying and never give up.
Dr. Doug