Losing Weight - The Power of Practicing No

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Losing Weight - The Power of Practicing No

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As a species, we are naturally inclined to say 'yes' to

others. Unfortunately, sometimes we find ourselves saying

yes even if it sets us back on our own goals and efforts to

build good, healthy habits. Over the next 30 to 60 days,

incorporate the tactics below to build your " No " muscle,

and help yourself to healthier habits.

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Distribution Date and Time: 2010-03-02 10:15:00

Written By: Larry Tobin

Copyright: 2010

Contact Email: mailto:larry.tobin@...

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Losing Weight - The Power of Practicing No

Copyright © 2010 Larry Tobin

Habit Changer

http://www.HabitChanger.com/

As a species, we are naturally inclined to say 'yes' to others.

Unfortunately, sometimes we find ourselves saying yes even if it

sets us back on our own goals and efforts to build good, healthy

habits.

For better or worse, saying yes and no have become complex

matters. We don't want to offend, but we also have a right to

take care of ourselves and pursue the goals we have set. Learning

the fine art of the appropriate way of saying no is a strong step

in protecting ourselves as we develop the habits that will help

us lose weight and feel better. Over the next 30 to 60 days,

incorporate the tactics below to build your " No " muscle, and

help yourself to healthier habits.

Understand their Requests

Remember that your friends are not your enemies! They like you

and value your company, and their requests typically stem from

that. Offering you popcorn during a movie or taking you out for

ice cream after dinner are not their ways of trying to sabotage

your efforts, they're gestures of friendship and affection. In

fact, this is what makes it very hard to say no; we know they

don't mean any harm and we want to reciprocate, so refusing it

feels like refusing them on some level.

It's important to take the whole matter in context. Sometimes

our friends don't understand what we're trying to do, for

example. The news bombards us day and night with information

about 'fad' diets and healthy eating trends that no one sticks

to, so naturally there's some skepticism and a lack of

understanding about how habit-building works. We have to remember

that our relationship is built on respect, and that our friends

are not out to secretly 'get' us.

That said, part of giving our friends credit is trusting them to

honor our commitments. They aren't going to stop being our

friends because we say 'no' to an offering of food we know we

shouldn't eat, or because we decline an invitation to go have

drinks at the bar. They're our friends, after all - be polite

but firm, and understanding will prevail.

Practice for Perfection

Rehearsal has more effect than just helping actors remember their

parts. It builds a confidence in the intended role, and lets the

performance become more natural. As part of your attempt to build

a lifelong habit, tap into this technique. After all, habits grow

stronger the more frequently we practice them. Instead of waiting

for the crisis moment and wrestling with whether you want to say

no, practice some basic ways to refuse, and rehearse your

explanations so that they can be presented logically.

The practice will solidify the material in your mind, and it will

make saying it at crunch time much easier. You won't have the

'on the spot' jitters that come from being forced to make an

immediate decision. The decision was made days earlier, then

practiced and reinforced until it became as natural as walking.

Use the Selective No

Often, you don't have to say no to an entire offer. Usually a

friend invites you to an outing for the sake of your company

after all. So, it's perfectly acceptable to say no to the

specific item (such as that ice cream sundae) that will

compromise your goal, but still go along for the companionship.

Find ways to compromise, so that your " no " will have more

meaning.

Give yourself an additional edge by using your other techniques.

Make sure you eat regular meals in healthy, satisfying

proportions. Use proper snacking to curb cravings for sugar and

other things you know fall outside your ideal diet. Have an

alternative prepared for unhealthy snacks, so that you can spend

time with your friends guilt free.

Turn to the Unqualified No

Sometimes a selective no just doesn't quite work. We all have

lapses in willpower, such as that one delicious temptation we

just cannot say no to. If the get together is centered around

that temptation (e.g., meeting for dessert), we should feel

empowered to say no, without qualification or uncertainty.

In these cases, consider saying a polite, 'I really can't make

it, I'm very sorry.' There is no shame in removing yourself

from temptation. If you can't resist it when it's right there,

don't feel bad about keeping yourself away. This is part of

building good habits, and your friends will ultimately understand

if they have your best interests at heart.

You Deserve to Say No

Remember first and foremost that you have a goal you want to

reach. Everything you eat or drink can affect this goal, and you

have every right to reach the goals you set for yourself. If you

know that something is going to hinder or prevent you from

reaching this goal, you have the right to say no. Be polite by

all means, but make sure you stick to your commitment. It's

important that you stay focused for the 30 to 60 days it takes to

form the good habits that will set you on the right path to

proper eating and a healthy weight.

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Larry Tobin is the co-creator of

http://www.HabitChanger.com/ offering effective

and empowering solutions for losing weight.

Try our 42-day weight loss program at:

http://www.habitchanger.com/losingweight