Strategies I Used As a Weight Loss Counselor and Cindy’s Story

As a weight reduction counselor I referred to as on a number of methods usually. I discovered these steps particularly invaluable in coping with girl purchasers and younger ladies that I endorsed as they battled their weight issues.

Fundamental Leisure/Visualization Steps

1. Sit in a snug chair.
2. Wiggle your toes and regulate your toes, arms, and again so you might be utterly snug.
3. Take deep breaths to launch all the strain.
4. Tighten your left hand right into a fist; then let go till limp.
5. Tighten your proper hand right into a fist: then let go till limp.
6. Tense your leg muscle groups; then let go till limp.
7. Pressure a smile in your face; then let go till your face really feel relaxed and limp.
8. Benefit from the feeling of limp all through your whole physique. Really feel the relaxed heaviness because it takes over your whole physique. Stay relaxed and quiet. Hear and see solely the respiratory.
9. With each breath you’re taking permit your self to go deeper and deeper right into a state of looseness, agelessness and limpness.
10. Let all ideas escape your thoughts.
11. After the thoughts is cleared being to visualise you having fun with your meals (pain-free).
12. See your plate stuffed with recent inexperienced salads, uncooked fruits, fish, poultry, and lean beef. Really feel the crisp style of the flavors. Image your self as wholesome and joyful stuffed with zest and vibrant vitality.
13. See your self as you go into a fair deeper state of leisure. Inform your self that on the rely of three you’ll emerge from this quiet state feeling fantastic and stuffed with vitality.
14. Depend aloud one, two, and three.
15. You might be awake and refreshed.

And whereas every day affirmations, self-talk and visualization methods are important it is important that you simply learn to make targets and to see them by means of. The next part gives this data. As an example the worth of purpose setting I’ll name upon a former consumer. To guard her id we’ll name her Cindy.

Cindy’s bodily and emotional desperation hit her smack within the face the night her husband rejected her sexually. It introduced her to tears. The following morning her kids crushed her. She needed to offer them a journey to highschool. They instructed her they have been embarrassed to be seen together with her in public.

Their brutal honesty despatched her to the household physician after which to my door. The actual fact is their brutal honesty pushed Cindy to take her first step in the direction of getting assist. Upon coming into my workplace her demeanor shouted, “I’m damaged, are you able to assist me?” As she shed tears and confessed her feeling of ugliness and shamefulness it was clear she was damaged hearted. She was determined. She wanted assist.

Cindy’s acknowledgment of her drawback was large. She had determined to alter and needed to create a change. She wanted assist. She wanted to be surrounded by individuals that would supply encouragement and hard love when obligatory. She wanted to create a more healthy and happier life for herself.

Her subsequent step was even larger. It was to step on the size in my presence. Expertise has taught me that that is extraordinarily tough for those that have weight issues. Stepping on that scale in entrance of me meant her lies could be uncovered. They have been popping out of the closet and we have been going to see them collectively. It meant going through her soiled weighty secret. It meant no extra denial.

Confronting the truth that she wanted to lose over 150 kilos was overwhelming. After figuring out her superb weight it grew to become obligatory to place this in attainable targets with out ever shedding sight of the final word purpose. “Take child steps,” I would say. “In the future at a time, one pound at a time. We’re on this collectively.”

Like many obese people, Cindy had not been obese in youth. As a matter of reality as a lady she frequented the seashores of California in her tiny, winy bikini. It was after shifting to Oregon, she started placing on weight.

Clouds and wet days are widespread in Oregon and infrequently occasions folks that transfer from sunshine states spiral into despair. Feeling the doom and gloom from the Oregon climate she started discovering herself attempting to eat her method out of despair. She missed the sunshine, she missed California and the meals grew to become an escape, an excuse and helped to fill the void. Her kids’s fondness for Toll Home cookies helped to feed her void. Her husband being a meat and potato man supplied her the alternatives to make large meals. It additionally supplied her the talents to make use of the three individuals she cherished greater than something to change into her excuses. Baking, cooking, licking, and nibbling grew to become a lifestyle.

The reality is she was consuming a dozen cookies earlier than the youngsters would arrive dwelling from faculty. After faculty she would sit with them and eat two or three extra. Earlier than the youngsters would get dwelling she’d cover cookies so they might be accessible when she craved them or felt lonely or unhappy. Quickly she discovered herself hiding different meals and consuming late at evening. As an alternative of consuming water she drank soda and juice. As an alternative of consuming three meals a day she would eat all day lengthy. Her weight was uncontrolled. She did not like herself within the mirror. She discovered herself repulsive and would use unfavorable self-talk when speaking to herself. She satisfied herself that being obese was an unsolvable drawback. She satisfied herself that shedding pounds was inconceivable. She satisfied herself that being overweight was her future. She believed that meals supplied her with confront and love. She believed it was a vital ingredient that helped to get her by means of the ups and downs in her life. She felt hopeless and unworthy of being skinny. She thought herself as a fats individual with no hope of a skinny individual immersing. She was in determined want of assist. She felt disgrace and was overwhelmed.

After weeks, months and years of abusing her self it was time to take motion. This meant: going through truths about herself, desirous to shed weight for herself, stepping into the workplace six days every week, stepping on the size, having periods together with her weight reduction counselor, utilizing reprogramming methods/methods and setting targets.

Under are some psychological reprogramming statements used to assist Cindy in the direction of reaching her final weight reduction purpose of 121 kilos. Her accomplishments have been acknowledged. Previous to me leaving Oregon she grew to become my secretary/receptionist. She grew to become a real inspiration. Within the spring of 1983, her husband obtained a switch with United States Postal Service. Together with her new picture got here confidence. Being an inspiration to others the company workplace and I made it our mission to assist her create a brand new profession by searching for alternatives with the corporate. Our employment searches paid off and he or she was supplied a place with the corporate in Arizona. Cindy has created her change. She misplaced her weight, modified her hair shade and moved to a different state, a sunny state.

Psychological Reprogramming Statements for Profitable Weight Loss

I’m prepared to imagine that being obese is a solvable drawback.

I imagine I can shed weight.

I imagine I can keep my superb weight even when life throws me a curve ball.

I imagine I can keep my superb weight when life will get me down.

I’m a stupendous individual inside and can’t wait to mirror that picture outwardly.

I acknowledge myself for being prepared to what it takes to attain my superb weight reduction and keep it.

I’ll solely eat below optimum situations.

I’ll eat solely when I’m hungry.

I’ll eat slowly.

I cannot cover meals.

I’ll eat whereas sitting down in a relaxed setting.

I affirm my skill to remain heading in the right direction in order that I can manifest on the surface the perfection I’m on the within.

Change requires purpose setting. Under you can find the fundamental format in the direction of setting your targets and taking motion.

Purpose Setting
ULTIMATE GOAL (S):

Whereas pondering is at all times good, in my thoughts it’s by no means sufficient that’s the reason I need to ask you to place the pen to paper. There’s simply one thing magical that occurs while you write it out and see it in black and white. Write it down, make it occur. Date your piece of paper, after which write your purpose(s) down in a normal kind. Reread what you simply wrote. Seems good, however wait there’s extra.

Now, the laborious work begins the act of being particular that is extra effort, as a result of it includes making a dedication and writing a plan. What I imply right here is suppose it out, get what it’s you wish to accomplish clear in your head and plan it on paper.

Okay, we’ll use your purpose weight for instance the method. For example you weigh 153 kilos, are a feminine of medium stature and want to be at your superb weight, which is round 118 kilos in line with the American Medical Affiliation’s Customary Weight for girls. Let’s be actual, you recognize you have not weighed 118 kilos since your wedding ceremony day. So, let’s be truthful and dig deep to determine what precisely it’s that you really want.

Strive beginning out by asking your self the next query. Do I wish to be wholesome and joyful or do I wish to be attempting to get wholesome whereas being depressing? I feel the primary. Okay, we have established {that a} 118 kilos for you proper now in your life is unrealistic and is not going to occur. What we now have to find out is, what’s your superb weight, in your thoughts. The primary a part of setting any purpose is to comprehend what it’s that you simply want to accomplish after which confronting your self with realism. Let’s start this course of logically. So, the very first thing you must do is ask your self what can I reside with?

Okay, as an example 130 kilos, since you weighed that up till two springs in the past. Then in the future in Could you bought a glimpse of your behind in a mirror and was compelled to confront the truth that doughnuts and pizza have taken over your rear. Wow, main actuality examine! You strip your self bare and take a look at your self in entrance of the mirror for the primary time in a really very long time and marvel the place you went. You might be appalled and totally disgusted with your self. As a matter of reality, you might be so upset you determine to shed weight. You do not know what to do. You pout slightly, possibly even cry slightly, beat your self up, and complain rather a lot. You get mad at your important different, as a result of she or he failed to say the truth that you have been carrying a large load. You lash out at your youngsters becausethey insist on Toll Home Chocolate Chip cookies, and also you chew your greatest pal out for not saying something. Okay, sufficient is sufficient! It is time to take motion! That is precisely what we’re about to do. Let’s get began, seize a pen, pill, journal, or only a plain piece of paper and begin getting with it.

One thing to Suppose About:

The nice finish of life is just not data however motion. ~ Thomas Henry Huxley
Getting Began

Write as follows: I, ___________________ weigh _________ and want to weigh _________. I shall accomplish this by:
1) I shall admit that I need assistance and make an appointment with some one that may assist me and pressure me to be accountable.
2) I shall go into the kitchen and clear out the junk meals in my cabinets, fridge, and freezer, name the meals financial institution and donate it.
3) I shall accomplish my purpose by taking the recommendation of my counselor, nutritionist, or weight reduction coach and purchase the meals on the grocery checklist.
4) I shall not assume perfection from myself and I shall notice that shedding this weight goes to take diligence, persistence and time.
5) I shall lose my weight by consuming my water, consuming on schedule and consuming what’s on my program.
6) I shall observe higher consuming habits and welcome meal occasions as occasions and alternatives for dialog and socialization.
7) I shall eat solely to gas my physique and to take care of a wholesome life-style.
8) I shall discover an train buddy and set up an train routine.
9) I shall do my leisure and optimistic oral self discuss workouts every day.
10) I shall make a aware effort to do a random act of kindness every day for a pal or stranger.
11) I shall keep away from unfavorable conditions and unfavorable individuals.
12) I shall have fun my accomplishments on the finish of the day by doing one thing optimistic for myself, like studying, watching a film, getting my nails executed, and so forth.
13) I shall observe respiratory workouts three (3) occasions a day. I feel you get the purpose, nonetheless, as a result of this purpose will take a number of time and laborious work you must break it down into child steps, so you may have some quick gratifications. Here is what I would such as you to do, flip the web page and examine mini targets.

One thing to Suppose About:

All the things large begins little. ~ Brian Tracy

Mini Targets

Mini targets are simply obtainable, as a result of they’re executed inside brief durations of time and don’t create stress. They’re targets, which permit us to remain centered and pushed, as a result of we are able to see some colours of the rainbow on the finish of every day.
Here is methods to set your mini targets up. Ask your self, what’s it that you must accomplish right this moment to make sure you have a profitable day. This may be one factor or as many as ten so long as they’re lifelike and simply obtainable. Be certain that to prioritize, so you do not get upset with your self when you do not full every thing in your checklist. These targets wouldn’t have to be associated to your weight in any method. They are often easy duties that gnaw at you simply because they have to be tended to. After you accomplish one purpose on the checklist, cross it out and transfer to the following. By the top of the day, you will greater than possible discover some issues weren’t accomplished. No fear, bear in mind you prioritized so, and examine the checklist and marvel in your accomplishments. Keep in mind you have got tomorrow, simply merely transfer people who you did not get to, to the highest of the to-do checklist or purpose sheet and recover from it.

Now, reward your self with one thing nice that doesn’t contain meals like: a facial, a shower, a film, or quiet time. Simply take day out for you. See your feeling higher already! Though you have got completed some mini targets, I need to stress that you have to by no means lose sight of your final purpose. As a matter of reality, I counsel you write your purpose weight every day, and busy your self by specializing in the mini targets. Earlier than you recognize it you will have completed your superb weight for you and be able to stabilize and transfer on with one other large purpose in your life. Keep in mind at all times be actual, be sincere, and have fun your accomplishments.

One thing to Suppose About:

Nothing has any energy over me apart from that which I give it by means of my aware ideas. ~ Anthony Robbins

One Extra Factor About Targets
When setting targets, don’t forget to make bodily, mental, emotional, and religious targets. I discover by doing this it retains me extra grounded and conscious of the world round me. It additionally gives me with the alternatives to consider different elements in my life, so I don’t change into obsessive about one space. It permits me to be extra actual with myself and helps to supply me with extra readability and stability. So, take into consideration the issues that maintain you again, that frighten you, your saboteurs, the obstacles and determine methods to stroll by means of them, get by them, and eliminate them. For instance, when you’re afraid of heights, go to a gymnasium, do some mountain climbing and rejoice after you ring the bell. In case you’re afraid of water, begin swimming classes. Now, that you’ve got begun to take motion, it’s time to begin bringing in these different elements with extra diligence.

One thing to Suppose About:

When efficiency is measured, efficiency improves. When efficiency is measured and reported again, the speed of enchancment accelerates. ~ Thomas S. Monson

Listed below are some strategies that may be utilized to residing a P.I.E.S. life. You will notice a few of these concepts greater than as soon as. I simply need you to recollect how vital it’s to deal with all of you.

I’ll eat on schedule.
I’ll sit right down to eat.
I’ll concentrate on what it’s I’m consuming.
I’ll eat colourful and wholesome carbohydrates.
I’ll benefit from the meals.
I’ll train every day. (At the very least ½ hour)
I can be form to myself and preserve a peace of thoughts.
I’ll use leisure and visualization methods every day.
I’ll be pleased about the various miracles and blessing in my life.
I’ll see gentle in darkness.
I’ll learn books that assist empower me.
I’ll be taught one thing new daily.

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