Issue date: Feb 20, 2000

In this article:
5 mental tips for weight loss
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Previous Prevention article
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hen you're trying to shed extra pounds, your mind can be your best friend or your worst enemy. The strong inner voice that encouraged you to start exercising can turn cruel, undermining your efforts with endless criticism. Or it can become a wimp, making you despair about getting results.

Research suggests the more unhappy you are with your body, the less success you'll have in changing it. So when a negative mind-set starts getting you down, fight back fast using this five-step attitude adjustment.

1. Stay calm. Stress increases your body's level of cortisol, a hormone that may direct fat to your middle. To help beat stress, try a relaxation technique: Sit in a quiet, comfortable place. Take several slow, deep breaths and repeat the word "one" to yourself as you exhale. Repeating the word focuses your mind on relaxation, not worry. Do this for 5-10 minutes, once or twice a day.

2. Muzzle your inner critic. You wouldn't put up with constant criticism of your weight from a friend, so don't put up with it from yourself. Every time you hear your inner critic, stop and think of something encouraging. Say to yourself, "OK. My body isn't as thin and fit as I'd like, but I'm working on it. I'm making progress." Bolster your self-respect by writing down 10 things you like about yourself. ("I have a great sense of humor. I can handle any challenge at work. My eyes are beautiful. I'm a good listener. My kids love me.") Now post this list where you'll see it often -- like the refrigerator door. When negative thoughts start to creep in, it will help push them out -- and maybe help you keep that fridge closed.

3. Shed the "shoulds." We all have goals we should strive for. But "should" doesn't motivate as much as it makes you feel something is lacking. Turn "should" into a concrete goal. Don't say, "I should exercise more." Say, "I'm going to the club tomorrow to check out that aerobics class."

4. Look at food in a new way. Stop dividing foods into good/bad categories. Instead, think of food as fuel for your body. This puts the focus on nourishing your body, not "dieting." Even a simple perception shift like this can help you make better food choices and curb overeating.

5. Banish boredom. Many of us overeat because we're bored. Next time you feel that way, don't head for the pantry -- head for the door. Get out of the house. Don't worry about exercising or making "practical" use of the time; just do something you'll enjoy. Catch up on window-shopping. See a movie. Drop in on a friend and suggest going for a walk.