Category: Additional Motivation Letters


EATING AWAY FROM HOME

February 24th, 2011 — 12:00pm

Trips to restaurants can be a mine field of temptation. The best intentions can crumble when you are enjoying yourself with people who are feasting on delicious foods. Two aspects of this concern us. The first is how much we eat, but there are methods for keeping eating under control. The second is to control our response to the event.

One trip to a restaurant never torpedoed any diet with its calories alone. An extraordinary meal of 5000 calories could only bring a pound and a half of weight. The response to those calories, however, could lead to trouble, your attitudes during and after these events are as important as what you eat.

Eating at Restaurants

It is hard to be virtuous at restaurants. This is a real problem for people in business or those whose lifestyle includes eating away from home. What should we do when dessert comes with the meal? What […]

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DIARY OF A BINGE

February 6th, 2011 — 1:28pm

Fill in this diary questionnaire as soon as possible after a slip:

Time: ________________

Were you physically hungry?    Yes ___                        No___

If you were, what did you crave specifically? _______________________________________________

__________________________________________________________________________________

Did this food remind you of certain people or places that you like? (vacation, summer, childhood, etc)?

__________________________________________________________________________________

__________________________________________________________________________________

__________________________________________________________________________________

How did you feel just before you slipped? ______________________________________________________

___________________________________________________________________________________

___________________________________________________________________________________

Were you “emotionally” hungry?          Yes___             No___

If so, what would it have taken to satisfy you? _____________________________________________

___________________________________________________________________________________

___________________________________________________________________________________

Food eaten: Quality: __________________________________________________________________

___________________________________________________________________________________

Quantity: ___________________________________________________________________________

How did you eat the food:         fast___             hiding from others___               slowly___

with gusto___                without thinking___

Did the food satisfy you?          Yes___             No___

If not, why not? _______________________________________________________________________

____________________________________________________________________________________

How did you feel after your slip? _________________________________________________________

_____________________________________________________________________________________

Did you have any other reason to feel this way at the time? ____________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

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DON’T QUIT POEM

February 6th, 2011 — 1:10pm

When things go wrong, as they sometimes will,

When the road you’re trudging seems all up hill,

When the funds are low and debts are high

And you want to smile and you have to sigh,

When care is pressing you down a bit,

Rest, if you must, but just don’t quit.

Life is queer with its twists and turns,

As every one of us sometimes learns.

And many a failure turns about,

When you might have won, had you stuck it out.

Don’t give up though the pace seems slow,

You may succeed with another blow.

Success is failure turned inside out,

The silver tint of the cloud of doubt,

And you never know how close you are,

It may be near when it seems so far,

So stick to the fight when you’re hardest hit,

It’s when things seem worst, that you must not quit!

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Dealing With Pressures to Eat

February 3rd, 2011 — 11:03am

A major challenge for dieters is to cope with pressure to eat. Friends, relatives and strangers, some well meaning and some not, can make it difficult to diet by encouraging you to eat. There are a number of reasons for this.

They May Be Uncomfortable Eating In Front Of You

People agonize about eating when another person is not. They offer food to be polite, even though they know the offer won’t be accepted. You can tell them that you don’t feel uncomfortable and that they should eat if they wish.

They May Be Jealous Of Your Success

Others with weight problems may be jealous of your success. Thin people may also be jealous that you are accomplishing something and are proud of your achievement. This is their problem, so don’t let it become yours by agreeing to eat.

They May Not Want You to Succeed

This is rare, but it […]

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COOPERATION AGREEMENT

February 3rd, 2011 — 10:22am

Obesity is a serious illness that threatens the physical and psychological health of the sufferer. You are probably aware of how difficult it is to lose weight and particularly, to maintain the desired weight. Any serious program should include not only a diet, but a component aimed at modifying habits and attitudes.  Studies show a much greater success rate for programs that solicit the support of everyone concerned in this undertaking.

In light of  the foregoing statements, I promise:

1.     To avoid pointing out my partner’s dietary wrongs.

2.     To offer my cooperation whenever it is requested

3.     To be attentive and to praise and reward all positive achievements.

4.     To listen without judgment, to my partner’s feelings after incidents of cheating.

5.     To encourage my partner to persevere and for a period of up to two years.

IN WITNESS OF WHICH I SIGN:

____________________________

Date:  _______________________

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Conquering the Cravings

January 28th, 2011 — 9:56am

Once you can spot  cravings, there are ways to deal with them: distraction, confrontation and negative imaging.

The distraction approach involves ignoring the cravings. When you know a craving is about to engulf you,  do something else. Think about something wonderful, plan a dream vacation, or do anything to take your attention away from the urge to eat. The craving will usually pass.

The distraction method works best for people who have a good imagination or can change activities or thoughts at an instant’s notice. You only have to do these things for a few moments because cravings generally pass within minutes or even seconds. If you are bombarded by cravings throughout the day, confronting the cravings may be the most effective.

The confrontation approach pits you against the craving. Let’s say you want to raid the refrigerator for ice cream. You could pretend that the urge is another person trying to convince […]

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Holidays and Special Events

January 28th, 2011 — 9:15am

1. Plan Ahead

2. Eat Before you Go

3. Eat Only Special Foods

4. Be the Slowest Eater

5. Keep a Proper Perspective

Holidays, parties and special occasions can be a problem because eating is encouraged. Not only is temptation around, but everyone else is eating, the food is good, there may be social pressure to “try some of this” and it is natural to “let go” when celebrating. The trick is to be prepared and to avoid the anxiety that comes from trying to lose weight and also celebrate at the same time.

One common mistake is for people to vow to eat nothing at the event. This is a real set-up because they either feel guilty when they eat or feel deprived when they don’t. You can enjoy yourself and still stick to your plan. Here are some suggestions to help you have fun and still control your eating:

Plan ahead. […]

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Why Scale Watching Can Lead to your Downfall by Dr. Peter Linder,M.D.

January 26th, 2011 — 5:35am

Using weight loss as motivation and reward for sticking to a diet is the worst possible method of attempting to change your eating habits from a long term standpoint and almost GUARANTEES FAILURE. Weight Watching can be your most DREADFUL ENEMY!

These may sound like strange words to you, but if you have ever lost weight before, you have probably regained it, with a few additional pounds added on, as soon as the diet was “ended”. What you may not be aware of however, is that your concentration on weight loss is the very thing that made you regain your weight over a longer period of time. The reason for this should become clear as we expand upon this subject.

When someone has dieted there are always two questions that are asked: “How much did you lose?” and “How long did it take you?” Furthermore, in case someone asks you in more general terms “How […]

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Identifying Urges and High Risk Situations

August 23rd, 2010 — 3:58pm

Distinguishing cravings (urges) from hunger, conquering cravings and behavior chains are all points we need to face – spotting the urge before it occurs. Urges can become a signal for corrective action.

Think carefully about when you are most likely to find your diet threatened. Is it when you have certain feelings, like loneliness or frustration? Is it when you have to deal with some person? Is it when you feel bad about your life and your weight? Is it when someone offers you food? Look back over your Monitoring Records and your dieting experience to identify these situations.

Now that you are able to identify urges and high risk situations, let’s plan ahead. We will learn a technique called “outlasting the urges” and learn to use alternatives to eating when high risk situations arise. These become our armor when we are barraged with temptation.

Outlasting the Urge

It is possible to prevent […]

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Coping with a Lapse

August 20th, 2010 — 4:19pm

Step 1: Stop

A lapse is a signal of impending danger, like a train signal at the crossing gates. Stop what you are doing especially if the lapse has started and examine the situation. What is occurring? Why is a lapse in progress? Consider moving yourself to a safe location where you won’t be tempted and where you can think in a rational manner.

Step 2: Stay Calm

If you get anxious or blame yourself for the lapse, the situation may get worse. You may conclude that you are a hopeless binge eater and that control is impossible. Coming to these conclusions is easy when you get all worked up. Try to separate yourself from the situation and view it as an objective observer would – that one lapse does not prove failure. Keeping a cool head makes the following steps easier.

Step 3: Renew your Diet Vows

Take a minute to remind yourself how […]

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