Positive Attitude for Changing Eating Habits

Changing your eating habits can be difficult. Just telling yourself that you're going to "do better" may not be enough. Here are some ways that will make it possible.

Create commitment. Write down all the reasons why you want to eat in a more healthy way. Choose the top five reason, write them on 3x5 cards, carry them with you and look at them frequently during the day.

Set reasonable goals. If your goal is to lose weight, be sure to plan on losing no more than one or two pounds per week. If your goal is to change habits, be sure to plan on one small change at a time.

Visualize success. Affirmations are statements about yourself that you want to be true. They may not be true presently, but the potential is there. Based on your reasons for change, write an affirmation in PRESENT tense, POSITIVE, and PERSONAL. For example, "I enjoy eating lowfat foods" or "I am healthy, strong and full of vitality." Remember your critical mind is going to say your affirmations are stupid and phony. Use them anyway. Fake it until you make it! Write them out 15 times a day. As you write them out, let the negative judgments emerge. After several days of writing both the affirmations and the negative judgments, your critical mind will finally become quiet. Put your affirmations on 3x5 cards and carry them with you.

Look for Support. Have a family meeting to discuss your health goals. Find out if others want to join you. Ask for help. Here are some examples of goals you can share: Decide to buy no more junk food for one month. Discuss cutting back on dairy products and using only nonfat milk products. Decide to have a weekly family lowfat cooking night where everyone cooks together. Decide to have weekly fitness activities together as a family. Also talk to friends about your health goals. Plan walks together, or ask friends to bring fruit for dessert when sharing a meal.

Monitor progress. Weigh yourself once a week (at the same time of day). Focus on behaviors - where, when and with whom you'll exercise; what foods you'll buy and how you'll cook them in a healthier manner.

Reshape negative eating behavior. For one or two weeks, keep a food diary. Write down everything you eat: the food, the amount, when, where and with whom you ate and how you feel. You will be surprised how often you eat for reasons other than hunger (loneliness, frustration, boredom, anger, happiness etc.). From these patterns, develop strategies to deal with the situations. For example if you notice you eat more when you're frustrated, keep a notebook so you can write down your feelings and come up with solutions, or call a friend or take a walk when negative feelings arise.

Plan rewards. Celebrate when you achieve a step toward your goals - a special book, a movie, a trip, etc.

Prevent relapse. A slip is a mistake, not the end of the world! Fifty percent of first slips occur when experiencing negative moods; fifty percent from positive events like parties when your guard is down and social pressure is high. To keep a slip from becoming a full-blown relapse, distract yourself. Plan to do something else when you have an inappropriate urge. Plan ahead for high risk times. Beware of "all or nothing" thinking. Changing behavior is a process that takes time and persistence. Remember, each small step in changing your behavior will slowly add up and get you to your goal.