Tips from Weight Watchers (the information I have is from 2004)
What you believe about your ability to lose weight is linked to what you do.
10 Tools that Weight Watchers talks about
1. Winning Outcomes – helps you identify exactly what you want to accomplish. A winning outcome is a goal that is positive, specific, something you can do on your own, and something that fits your life. Develop your winning outcome when you start your weight-loss journey. Review it from time to time to see if your goal has changed. Be sure to write it down – it will boost your chances of achieving it.
2. Empowering Beliefs – beliefs strongly influence what we do because they tend to live in our hearts as well as our heads. You’re more likely to succeed if you believe that: your weight goals are desirable and worth it; you’re capable of achieving your goals; you deserve to achieve your goals.
3. Anchoring – get in touch with your resources any time you need them.
4. Storyboarding – what should I do first, second, third, etc. to get closer to my weight goal? Shows the steps needed to achieve your Winning Outcome.
5. Mental Rehearsing – helps public speakers, actors and athletes prepare for a successful performance. It can help you achieve outstanding weight-loss results. Identify a weight-related situation you want to change; create an imaginary movie about that situation, reinforce what you want to do in the situation by role-playing; repeat as often as you need to so you can follow through successfully.
6. Motivating Strategy – gain the inspiration to keep moving toward your Winning Outcome. Imagine yourself at the end your weight-loss journey – how do you feel? Experience the good feelings that come from having reached your goal.
7. Reframing – every behavior gives you something you want. That’s true even for behaviors like overeating. This is a strategy to help you find better ways to get what these negative behaviors give you. Identify the behavior and what it does for you; ask yourself what else you can do and write down your ideas; choose at least three things you’d like to do instead of that behavior; next time that behavior is about to happen, try one of your alternative behaviors instead, if that doesn’t work, try another one on your list until you can find one to replace the behavior you want to break.
8. Positive Self-Talking – make a list of your accomplishments; look in the mirror and congratulate yourself aloud for all you accomplished today; replace negative thoughts/messages with positive ones.
9. Asserting – you improve your chances of succeeding at weight-loss if you know how to ask for what you need, while keeping in mind the other person’s needs and rights.
10. Switching – a habit is something you do without even realizing you’re doing it. It’s as if you’re on autopilot. Do you have a habit you’d like to change? Try switching! Identify the habit you want to change and switch it from another, better one.
Being able to remain active over the long term helps maintain weight-loss.
How do you do that?
1. Pick an activity you’ll enjoy. Enjoyment will lead to consistency and consistency will lead to results.
2. Look at your schedule. Will you be able to do this activity regularly? Think about months, not just this week.
3. Consider the costs. Gym fees can be expensive compared to walking around your local high school track or a mall for free. Then again, spending money for a gym membership may motivate you to go.
4. Evaluate your social style. Individuals who are less social may prefer the treadmill at home; individuals who are more social may prefer the gym. Walking, biking, and aerobics can suit both types.