Gaining weight is easy and a lot more fun than trying to lose weight. Maybe it is just by nature we resist the thought of losing. We hate losing our car keys or our favorite baseball cap. Losing a loved one is painful. So, if losing is so hard, maybe we need to change our approach and the way we think about our weight. We need to put a new frame around our thoughts so they take on a whole new perspective.
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Luckily, we have a very powerful technique available to us called “reframing.” Reframing involves identifying our unhelpful thoughts and replacing them with more positive or adaptive ones. We can do this with our weight goals. Instead of thinking, “I have to go on a diet to lose weight,” try this: “Today, I am beginning a journey to a life that will allow me more freedom and fun.”
Maybe you don’t think your excess weight is robbing of your freedom or fun. Take this simple quiz and find out.
Take the Quiz
- Are you able to go to a restaurant and sit in a booth?
- Can you fly in a plan using the seatbelt without the extension?
- Are you able to walk to a meeting in another building without being out of breath?
- Can you go to a movie theater and sit comfortably in the chair?
- Can you get the safety gate closed on any ride in an amusement park?
- Are you able to keep up with your child or grandchild when going on a walk?
If you answered “no” to any of those questions, your weight is robbing your freedom and fun.
Are you ready to start a new journey and claim your life back? Then practice your reframing, also known as “positive spinning.”
Three Steps to Reframing Your Thoughts About Weight Loss
One strategy that works for keeping an optimistic outlook is anticipating potential problems and thinking ahead about how you might reframe the negative thoughts that automatically pop up. Start now. Here’s how:
- Get a piece of paper and a pencil or pen.
- Write down three obstacles that may get in the way of improving your weight.
Transform the negative attitudes you anticipate into positive, can-do statements. For each obstacle you anticipate, write down:
- The potential problem
- The typical negative thought
- A positive counter-thought
Instead of saying:
I cannot eat that cookie.
I need to add some fruit to my day.
Instead of saying:
I totally blew my diet today.
The day didn’t go as planned. What will I do different tomorrow?
Give this a try today! You may be surprised by how much reframing your thoughts about weight loss can help your efforts.
Image Copyright: mklrnt / 123RF Stock Photo
Do you live in the Canton, Ohio, area and need help and support in losing weight? Contact Mercy Weight Management. Our medically supervised program can provide a personalized program designed to meet your needs and help you regain freedom and fun in your life!