Avoid frustration. Frustration’s favorite food is hope. Focus on the signs of progress. If you don’t lose weight this week, remember the progress you’ve made so far. Try to remain hopeful by focusing on those things you can do to improve yourself. Assert your control over those things and let the rest go. Clarify in your own mind why losing weight and getting in shape is important to you.
Stay focused on the reward. Instead of thinking about what you’re giving up, think about what you’re achieving for yourself. Envision the future you, what do you like about yourself? What kind of life will you live? Whenever you’re feeling tempted, just remember why you’re doing this. You are a capable person who can reclaim control over your life, choose to view yourself that way.
Keep your eyes on your goal. We all experience the world from our own perspective and through the lens of our self-image. Remember how far you’ve come on your journey. Partner with a supportive friend or find a coach to help you through the process. A coach can help you hold yourself accountable. Increased accountability will make you more consistent on your plan. Keep your perspective focused on the goal, and maintain a positive self-image.
Don’t expect perfection. Don’t expect that you will be perfectly compliant with your plan all of the time. You just need to be good enough, often enough, to make steady progress. Steady progress following the first few weeks of brisk weight loss is typical of patients who end up losing a lot of weight. The enemy of good enough is better. Don’t expect perfection, it will destroy your motivation when it turns out you’re merely human. Be consistent with your plan and be patient with yourself; you can do this.
H. Allen Chapman, PA-C
Physician Assistant – Certified
Alaska Premier Health
