Losing weight after having a baby

In a perfect universe, the sight of those jeans, or the knowledge that Valentine’s Day is around the corner, would elicit rational thoughts like, “I’m going to look great soon, and I’m going to enjoy the challenge of eating sensibly and exercising along the way.” But few of us think that.

PT spoke with Nando Pelusi and Mitchell Robin, clinical psychologists in New York City, about what we really tell ourselves, sabotaging our own best efforts to lose weight—or meet any goal.

• “I must be thin.”

  This creates desperation, which undermines a healthy long-range approach to sensible eating. Also, perfectionism pervades this thinking (I must not only be thin, but also perfect).

• “I must eat until sated.”
  

  Early humans lived in an environment in which food resources were scarce. While our ancestors had to hunt down squirrels and eat them, we can supersize a Whopper meal and skip the workout.

• “I need immediate results.”

  The demand for immediate improvement undermines commitment to a long-term goal. Quick fixes are hard to pass up: “This cupcake will make me feel good right now.” We think, why bother eating healthfully, when the reward is far off? Dieting requires present-moment frustration and self-denial with little immediate reward.

• “I need comfort.”

  People eat to avoid feelings of loneliness, depression and anxiety. Fatty and sugary food provides immediate comfort and distraction from other issues. Resolving some of these problems may help you overcome poor eating habits.

• “I feel awful.”

  “It’s terrible being heavy.” For some, being overweight is the worst thing imaginable; it can immobilize you and leave you dumbstruck. That’s a reaction more suited to tragedy. Weight loss is best achieved without that end-of-the-world outlook.

• “It’s intolerable to stick to a diet.”

  “It’s just too hard to diet.” This thinking renders you helpless. People who are easily frustrated want easy solutions. We’re seduced by fad diets because they appeal to that immediacy. Yet people who rely on fads suffer high failure rates. When you diet with the short term in mind, you don’t learn strategies that require patience and persistence.

• “I am no good.”

  “Because I am having trouble in this one area I am worthless.” Being overweight can be viewed as a sign of weakness or worthlessness, and most people aren’t motivated when they feel that way. Another form of worthlessness: “My worth is dependent on my looks.” This idea confuses beauty with thinness, a concept played out endlessly in the media.

Get Moving

Now that you’ve thrown out your irrational thinking, a little motivation is key to change. But how do you make that leap? Psychologist and marathon runner Michael Gilewski has found that the brain can achieve a state of habitual behavior through small successes—turning a once extraordinary effort into mere routine.

“Even when someone climbs Mount Everest, it’s usually not his first time climbing,” he points out. Perhaps motivation may simply be the product of positive reinforcement and repeated success.

Experts on Motivation

PT asked five expert motivators—including an active-duty drill sergeant and a rock-climbing instructor—how they rally everyone from first-time dieters to hard-core soldiers.

Inspiration From Within

Deborah Low is a certified weight management and lifestyle consultant in Vancouver, British Columbia.

“We have an all-or-nothing attitude: If we don’t do our full hour at the gym, we may as well sit around and eat junk food. If you feel guilty and punish yourself, you may eat 10 cookies instead of 2. If you criticize yourself, you’ll never change.

Tags: amount of time, best efforts, best selling books, clinical psychologists, diet, emotional turmoil, exercise, Faulty Thinking, fridge, losing weight, nando, pair of jeans, pelusi, perfection, premise, rational thoughts, repercussions, self criticism, solace, tendency, those jeans, valentine s day, weight, worthy goal

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