Fwd: 5 Steps to Banish All-or-Nothing Thinking

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5 Steps to Banish All-or-Nothing Thinking

From R. ,

http://weightloss.about.com/cs/behavior/a/aa021402a_p.htm

Take the middle ground when it comes to losing weight.

When you want to lose a significant amount of weight, it's easy to

fall into all-or-nothing thinking ... You rationalize: 1. ) You have

to follow a super-strict diet to succeed and/or 2.) If you fall off

the wagon and eat junk for a day or two, you've blown it altogether.

This train of thought can be very detrimental to your weight loss

efforts, but it's all too easy to fall into. So what's a " loser " to

do?

*Step One: Loosen Up

The first way to avoid all-or-nothing thinking is to shake the idea

that you must follow an extremely restrictive diet to lose weight.

The fact is, most people who successfully maintain weight loss don't

diet. They make healthy, permanent lifestyle changes, such as cutting

back on calories, practicing portion control, and reigning in

emotional eating.

Successful " losers " focus on weight management, not just weight loss.

*Step Two: Give In... Just a Little

Severely limiting your food intake or completely cutting out your

favorite foods sets you up to binge. Temptation becomes much less

powerful when you can have just a taste of something " bad " now and

again instead of telling yourself it's off limits for good.

This can be daunting at first. But you will become accustomed to

satisfying your craving with a smaller amount of your trigger foods

and you'll learn " when to say when " .

*Step Three: Stop Saying the " D Word " We " go on " and " go off " diets

after every holiday season; we say, " I start my Monday. " only to be

off it by the weekend. Nobody says " I start my new way of life

Monday. " But that's exactly what we need to do. An effective diet

isn't just for Christmas, it's for life. To find a way-of-eating that

works for the long haul, be leery of any plan that restricts entire

food groups or that relies on one type of food (e.g. soup, pre-

prepared entrees) as its mainstay. We need variety not only for

nutritional reasons, but also to satisfy ourselves. Believe me,

because I've been there: Go on a diet that requires you to eat foods

you don't like -- or completely omits your favorites -- and you will

eventually dread every meal. Continued: Mistakes and Moving On >>

*Step Four: Forgive Yourself

So ... you've decided to give Step Two a try and allow yourself your

favorite treat, chocolate chip cookies. But you don't stop at a

couple .. you eat half the package. Then, for breakfast tomorrow

morning ... you polish off the other half.

Have you completely blown your diet again? Does that mean it's time

to give up altogether? Do you think, " Maybe I'm just not cut out for

this. " and go back to old eating habits? Not allowing yourself to

make mistakes is the worst mistake you can make. Seriously. Here's

some food for thought: All-or-nothing thinking is a way to let

yourself off the hook. It's an escape route. ( " Oh, now I've screwed

up. Glad I don't have to bother anymore " .). There's an old saying

that goes, " No matter how far along you are down the wrong path, it's

never too late to turn back. " . So don't think just because you made

bad choices today, you can't start over tomorrow. It sounds trite,

but every day truly is a new beginning. You can't erase last night's

binge, but you can aim for a much healthier today!

*Step 5: Celebrate Small Victories

Go ahead: Praise yourself for the small challenges you surmount; you

won't give up so easily if you do. Yes, choosing 2-percent over whole

milk is a victory. Doing an exercise video on Friday is a triumph;

even if it's the first day you've exercised this week.

Take it easy on yourself as you're learning how to be a new,

improved, healthier you.

Take Care,

Lap RNY 10/9/02 Dr. Singh

320/163/171 5'9'' (lost 45# before surgery)

Plastics 6/9/04 Dr. King

" Being happy doesn't mean everything's perfect, it just means you've

decided to see beyond the imperfections! "

[Guest guest]

brenda-

all of the sudden out of the blue i got your posts, i have no idea how or why that happened

nice to read your stuff

colleen Diane Duenas wrote:

5 Steps to Banish All-or-Nothing ThinkingFrom R. , http://weightloss.about.com/cs/behavior/a/aa021402a_p.htmTake the middle ground when it comes to losing weight.When you want to lose a significant amount of weight, it's easy to fall into all-or-nothing thinking ... You rationalize: 1. ) You have to follow a super-strict diet to succeed and/or 2.) If you fall off the wagon and eat junk for a day or two, you've blown it altogether. This train of thought can be very detrimental to your weight loss efforts, but it's all too easy to fall into. So what's a "loser" to do? *Step One: Loosen UpThe first way to avoid

all-or-nothing thinking is to shake the idea that you must follow an extremely restrictive diet to lose weight. The fact is, most people who successfully maintain weight loss don't diet. They make healthy, permanent lifestyle changes, such as cutting back on calories, practicing portion control, and reigning in emotional eating. Successful "losers" focus on weight management, not just weight loss. *Step Two: Give In... Just a LittleSeverely limiting your food intake or completely cutting out your favorite foods sets you up to binge. Temptation becomes much less powerful when you can have just a taste of something "bad" now and again instead of telling yourself it's off limits for good. This can be daunting at first. But you will become accustomed to satisfying your craving with a smaller amount of your trigger foods and you'll learn "when to say when". *Step Three: Stop Saying the "D Word" We

"go on" and "go off" diets after every holiday season; we say, "I start my Monday." only to be off it by the weekend. Nobody says "I start my new way of life Monday." But that's exactly what we need to do. An effective diet isn't just for Christmas, it's for life. To find a way-of-eating that works for the long haul, be leery of any plan that restricts entire food groups or that relies on one type of food (e.g. soup, pre-prepared entrees) as its mainstay. We need variety not only for nutritional reasons, but also to satisfy ourselves. Believe me, because I've been there: Go on a diet that requires you to eat foods you don't like -- or completely omits your favorites -- and you will eventually dread every meal. Continued: Mistakes and Moving On >> *Step Four: Forgive YourselfSo ... you've decided to give Step Two a try and allow yourself your favorite treat, chocolate chip cookies. But you don't stop at a

couple .. you eat half the package. Then, for breakfast tomorrow morning ... you polish off the other half. Have you completely blown your diet again? Does that mean it's time to give up altogether? Do you think, "Maybe I'm just not cut out for this." and go back to old eating habits? Not allowing yourself to make mistakes is the worst mistake you can make. Seriously. Here's some food for thought: All-or-nothing thinking is a way to let yourself off the hook. It's an escape route. ("Oh, now I've screwed up. Glad I don't have to bother anymore".). There's an old saying that goes, "No matter how far along you are down the wrong path, it's never too late to turn back.". So don't think just because you made bad choices today, you can't start over tomorrow. It sounds trite, but every day truly is a new beginning. You can't erase last night's binge, but you can aim for a much healthier today! *Step 5:

Celebrate Small VictoriesGo ahead: Praise yourself for the small challenges you surmount; you won't give up so easily if you do. Yes, choosing 2-percent over whole milk is a victory. Doing an exercise video on Friday is a triumph; even if it's the first day you've exercised this week. Take it easy on yourself as you're learning how to be a new, improved, healthier you. Take Care,Lap RNY 10/9/02 Dr. Singh 320/163/171 5'9'' (lost 45# before surgery)Plastics 6/9/04 Dr. King "Being happy doesn't mean everything's perfect, it just means you've decided to see beyond the imperfections!"

[Guest guest]

Colleen

I changed my email on the group to my sbc email...maybe thats why!

>

> 5 Steps to Banish All-or-Nothing Thinking

> From R. ,

> http://weightloss.about.com/cs/behavior/a/aa021402a_p.htm

>

> Take the middle ground when it comes to losing weight.

>

>

>

> When you want to lose a significant amount of weight, it's easy to

> fall into all-or-nothing thinking ... You rationalize: 1. ) You

have

> to follow a super-strict diet to succeed and/or 2.) If you fall off

> the wagon and eat junk for a day or two, you've blown it

altogether.

>

> This train of thought can be very detrimental to your weight loss

> efforts, but it's all too easy to fall into. So what's a " loser " to

> do?

>

>

>

> *Step One: Loosen Up

> The first way to avoid all-or-nothing thinking is to shake the idea

> that you must follow an extremely restrictive diet to lose weight.

> The fact is, most people who successfully maintain weight loss

don't

> diet. They make healthy, permanent lifestyle changes, such as

cutting

> back on calories, practicing portion control, and reigning in

> emotional eating.

>

> Successful " losers " focus on weight management, not just weight

loss.

>

>

>

> *Step Two: Give In... Just a Little

> Severely limiting your food intake or completely cutting out your

> favorite foods sets you up to binge. Temptation becomes much less

> powerful when you can have just a taste of something " bad " now and

> again instead of telling yourself it's off limits for good.

>

> This can be daunting at first. But you will become accustomed to

> satisfying your craving with a smaller amount of your trigger foods

> and you'll learn " when to say when " .

>

>

>

> *Step Three: Stop Saying the " D Word " We " go on " and " go off " diets

> after every holiday season; we say, " I start my Monday. " only to be

> off it by the weekend. Nobody says " I start my new way of life

> Monday. " But that's exactly what we need to do. An effective diet

> isn't just for Christmas, it's for life. To find a way-of-eating

that

> works for the long haul, be leery of any plan that restricts entire

> food groups or that relies on one type of food (e.g. soup, pre-

> prepared entrees) as its mainstay. We need variety not only for

> nutritional reasons, but also to satisfy ourselves. Believe me,

> because I've been there: Go on a diet that requires you to eat

foods

> you don't like -- or completely omits your favorites -- and you

will

> eventually dread every meal. Continued: Mistakes and Moving On >>

>

>

>

> *Step Four: Forgive Yourself

> So ... you've decided to give Step Two a try and allow yourself

your

> favorite treat, chocolate chip cookies. But you don't stop at a

> couple .. you eat half the package. Then, for breakfast tomorrow

> morning ... you polish off the other half.

>

> Have you completely blown your diet again? Does that mean it's time

> to give up altogether? Do you think, " Maybe I'm just not cut out

for

> this. " and go back to old eating habits? Not allowing yourself to

> make mistakes is the worst mistake you can make. Seriously. Here's

> some food for thought: All-or-nothing thinking is a way to let

> yourself off the hook. It's an escape route. ( " Oh, now I've screwed

> up. Glad I don't have to bother anymore " .). There's an old saying

> that goes, " No matter how far along you are down the wrong path,

it's

> never too late to turn back. " . So don't think just because you made

> bad choices today, you can't start over tomorrow. It sounds trite,

> but every day truly is a new beginning. You can't erase last

night's

> binge, but you can aim for a much healthier today!

>

>

>

> *Step 5: Celebrate Small Victories

> Go ahead: Praise yourself for the small challenges you surmount;

you

> won't give up so easily if you do. Yes, choosing 2-percent over

whole

> milk is a victory. Doing an exercise video on Friday is a triumph;

> even if it's the first day you've exercised this week.

>

> Take it easy on yourself as you're learning how to be a new,

> improved, healthier you.

>

> Take Care,

>

> Lap RNY 10/9/02 Dr. Singh

> 320/163/171 5'9'' (lost 45# before surgery)

> Plastics 6/9/04 Dr. King

> " Being happy doesn't mean everything's perfect, it just means

you've

> decided to see beyond the imperfections! "

>

>

>

[Guest guest]

Another very good article. We all are human and imperfect and if we mess up one day, just start again tomorrow. Sometimes just loosen up, forgive yourself, and reward yourself. We're not on a diet with WLS, we're on a lifestyle change. Donna Diane Duenas wrote:

5 Steps to Banish All-or-Nothing ThinkingFrom R. , http://weightloss.about.com/cs/behavior/a/aa021402a_p.htmTake the middle ground when it comes to losing weight.When you want to lose a significant amount of weight, it's easy to fall into all-or-nothing thinking ... You rationalize: 1. ) You have to follow a super-strict diet to succeed and/or 2.) If you fall off the wagon and eat junk for a day or two, you've blown it altogether. This train of thought can be very detrimental to your weight loss efforts, but it's all too easy to fall into. So what's a "loser" to do? *Step One: Loosen UpThe first way to avoid

all-or-nothing thinking is to shake the idea that you must follow an extremely restrictive diet to lose weight. The fact is, most people who successfully maintain weight loss don't diet. They make healthy, permanent lifestyle changes, such as cutting back on calories, practicing portion control, and reigning in emotional eating. Successful "losers" focus on weight management, not just weight loss. *Step Two: Give In... Just a LittleSeverely limiting your food intake or completely cutting out your favorite foods sets you up to binge. Temptation becomes much less powerful when you can have just a taste of something "bad" now and again instead of telling yourself it's off limits for good. This can be daunting at first. But you will become accustomed to satisfying your craving with a smaller amount of your trigger foods and you'll learn "when to say when". *Step Three: Stop Saying the "D Word" We

"go on" and "go off" diets after every holiday season; we say, "I start my Monday." only to be off it by the weekend. Nobody says "I start my new way of life Monday." But that's exactly what we need to do. An effective diet isn't just for Christmas, it's for life. To find a way-of-eating that works for the long haul, be leery of any plan that restricts entire food groups or that relies on one type of food (e.g. soup, pre-prepared entrees) as its mainstay. We need variety not only for nutritional reasons, but also to satisfy ourselves. Believe me, because I've been there: Go on a diet that requires you to eat foods you don't like -- or completely omits your favorites -- and you will eventually dread every meal. Continued: Mistakes and Moving On >> *Step Four: Forgive YourselfSo ... you've decided to give Step Two a try and allow yourself your favorite treat, chocolate chip cookies. But you don't stop at a

couple .. you eat half the package. Then, for breakfast tomorrow morning ... you polish off the other half. Have you completely blown your diet again? Does that mean it's time to give up altogether? Do you think, "Maybe I'm just not cut out for this." and go back to old eating habits? Not allowing yourself to make mistakes is the worst mistake you can make. Seriously. Here's some food for thought: All-or-nothing thinking is a way to let yourself off the hook. It's an escape route. ("Oh, now I've screwed up. Glad I don't have to bother anymore".). There's an old saying that goes, "No matter how far along you are down the wrong path, it's never too late to turn back.". So don't think just because you made bad choices today, you can't start over tomorrow. It sounds trite, but every day truly is a new beginning. You can't erase last night's binge, but you can aim for a much healthier today! *Step 5:

Celebrate Small VictoriesGo ahead: Praise yourself for the small challenges you surmount; you won't give up so easily if you do. Yes, choosing 2-percent over whole milk is a victory. Doing an exercise video on Friday is a triumph; even if it's the first day you've exercised this week. Take it easy on yourself as you're learning how to be a new, improved, healthier you. Take Care,Lap RNY 10/9/02 Dr. Singh 320/163/171 5'9'' (lost 45# before surgery)Plastics 6/9/04 Dr. King "Being happy doesn't mean everything's perfect, it just means you've decided to see beyond the imperfections!"