Talk Back to Negative Thoughts
Don’t give in to negative thoughts. If you do, it will be more difficult to get back on track. Missing one or two days of activity does not mean that you have totally blown your activity program and have gone back to being a couch potato. Consider this for what it is, simply a temporary lapse. If you let the negative thoughts take over, they may lead to more lapses, which can result in the complete collapse of your program. When you catch yourself having negative thoughts, try to replace them with positive thoughts. Some suggestions are illustrated in the table below.
Losing weight and keeping it off can be challenging. The key to successful weight loss and maintenance is a combination of following a low-calorie, low-fat diet and being physically active for 30–60 minutes per day. To increase your physical activity, begin by setting reasonable and specific goals. Monitor your progress, and compare your actual activity with your goals. If you reach your goals, pat yourself on the back.
If you don’t, check to see if they are reasonable and realistic. You may need to adjust them to a more reasonable level. In addition, use environmental reminders as cues to increase your activity. These behavioral strategies can help you increase your physical activity and achieve your weight loss goals for the new year and beyond.
Finally, watch out for negative self-talk or negative thoughts. If you find yourself having negative thoughts, counter each thought with a positive thought. With a little planning and hard work, you can achieve your physical activity goals. Good luck in the new year!
Tags: loss, thought, weight