List Headline Image
Updated by Kate Swann on Dec 02, 2016
Headline for 17 Tips to Weight Loss
 REPORT
Kate Swann Kate Swann
Owner
17 items   11 followers   10 votes   315 views

17 Tips to Weight Loss

As Practicing Psychologists and Authors, we work with our clients on understanding WHY they struggle with their weight, and how they can conquer non-hungry and emotional eating. Here's our Top Tips for weight management and permanent weight loss.

Source: http://www.theultimateguidetoweightloss.com

1

Work out which emotions are triggering your non-hungry eating

Work out which emotions are triggering your non-hungry eating

For example, you may eat to soothe overwhelming feelings of sadness, stress, loneliness or anger.

2

Sort out any problems with stress or depression before dieting

Sort out any problems with stress or depression before dieting

This is because feeling stressed or depressed is probably causing you to overeat or binge in the first place. So if you don't sort that out, you're never going to be able to lose weight AND keep it off.

3

Work out if perfectionism is getting in the way of your eating plans

Work out if perfectionism is getting in the way of your eating plans

Often perfectionists manage everything in their life perfectly - except their eating. Believe it or not, loosening your grip on perfectionism will help you lose weight.

6

Monitor your weight regularly

Monitor your weight regularly

Not every hour, but at regular intervals during the week. Otherwise - how do you know that you need to eat lightly today because your weight's crept up a tad?

8

Other triggers to overeating

Other triggers to overeating

Work out if a situation or experience regularly sends you to the fridge or pantry in order to cope. For example: feeling pressured at work, a visit from Aunt Mavis, or settling the kids after dinner. When you work this out, you can work out other coping strategies.

11

Identify your sabotaging techniques

Identify your sabotaging techniques

Do you diet like mad and then feel resentful so you lash out and eat everything in sight? Do you treat yourself because you've been working hard and 'deserve' something forbidden? Do you feel sorry for yourself because everyone else is knocking off the cakes and 'one won't hurt' - knowing it won't stop at one (or two)? Work out what you're saying to yourself to enable your non-hungry eating.

12

Slow down

Slow down

That's right - ssslllooowww down. We so often find that people who struggle with their weight whiz through their lives. Especially when it comes to their eating. Try eating your meals at half pace - and paying attention to your body's cues of fullness.

14

Compensating

Compensating

This little tip is super-cool cos it's so easy and makes so much sense. Compensating is about monitoring your food intake, and if you overeat, eating lightly for the next day or two to compensate.
PS: It's also Kristina's favourite tip.

16

Sitting down to eat

Sitting down to eat

Ta da! It's that simple! Sitting down to eat is one of Judith Beck's (Beck Institute) important weight loss strategies that we just love. No more snacking while you're in the kitchen, doing the washing, walking down the street. Sitting down to eat is about bringing what (and how much) you eat into your awareness. Did you know that every crust you pinch off the kid's plates counts? Even the chocolate bar you had in the car this afternoon. Sitting down to eat makes it impossible to 'pretend' you're not overeating.

17

Learn to say . . . no

Learn to say . . . no

Learn to say 'no' to people who try and persuade you to eat something that isn't on your eating plan. Our clients say this feels rude or disrespectful, but we say - it's assertive. You're looking after yourself. Prioritizing your need to lose weight. If someone has a problem with that - it's their problem, not yours. Stick up for yourself and say 'no'.

4

Prioritize your needs

Prioritize your needs

That's right, you heard me. Put yourself first. That means making time to sort out your eating and exercise plan, and making time in your life to stick to it.

5

Eat breakfast

Eat breakfast

Every single day - no exceptions. None of this punishing yourself for overeating the day (or week) before, or being 'too busy' to make time. We know that breakfast is essential for successful weight management.

7

Exercise regularly

Exercise regularly

Oh right, I can hear you yawning from here. I know you've heard it all before, but extensive research has shown that people who lose weight AND keep it off, exercise most days.

9

Identify alternative coping strategies to reaching for chocolate or chips

Identify alternative coping strategies to reaching for chocolate or chips

When you've identified emotional or situational triggers to non-hungry eating or overeating, start looking at other things you can do instead of eating. For example: go for a walk, allow yourself some me-time, pick up a book, contact a friend. Have these new strategies at hand so you can whip them out when the munchies strike.

10

Be kind to yourself

Be kind to yourself

I kid you not - this is very important. Rather than treating yourself like an arch enemy who doesn't deserve nice things because they're overweight, treat yourself with the kindness and respect that you would your neighbour. Go on - try it!

13

Recognise that a binge does mean your diet is wrecked

Recognise that a binge does mean your diet is wrecked

Like everyone else you're human. You slip up. And if you struggle with your weight, you're likely to slip up with a binge. But it's not the binge that's the problem. It's allowing that binge to give you permission to stop your eating plan and eat everything in sight. So forgive yourself for being human, and get back to focusing on the importance of your eating plan.

15

Mindful eating

Mindful eating

Mindful eating is all about being aware of and attentive to every dimension of your eating experience. Mindful eaters don't wolf down anything - they savour and examine the experience - inhaling, touching, listening, looking and tasting every mouthful. Our clients often say that if they ate everything mindfully, they wouldn't have a problem with their weight (we agree).