Did you follow the keys to keep away from temptations? Did you keep a record of your weight, physical activity and food and drink intake including the fat grams. Yes? If you did this religiously, you can't help but lose some weight.
Now let's get on to Section 11 where the focus is on talking back to those negative thoughts. You know what those thoughts are. Oh, I can't do this. This is too difficult. For this, you can say, go away, you. I'm doing just fine without you.
Then there's the negative thought of, "I'm tired now and I need to rest; I had a hard in the office. I deserve a break and there's a good TV show right now." Now what can you say to that? Here it goes, "I can still watch TV; I'll run in place for half an hour while the show is on."
Do you get it? Just learn to identify some of the thoughts that are self-defeating and think of a way to counteract them with a positive talk that you can say to yourself. Sometimes the negative talks are so familiar we don't even listen to them. Not anymore. Now we will listen and talk back!
Avoid all or nothing thought. Don't say for instance that you will not exercise today but starting tomorrow, you will walk every day after dinner. This could be an unrealistic goal that will set you up for failure. To walk every night after dinner expects perfection so it sets the stage for failure.
To remedy this, beware of thoughts that say always or never, good or bad. Instead aim for a balanced view. Remember that it is not the end of the world if you make a mistake. In truth, real lifestyle change is two steps forward and one step back. Read this for more information: Diabetes Disease Management.
For homework, continue to diligently keep a record of your weight, food and drink consumption, including the fat grams, and the number of minutes of your physical activity. Then think of negative thoughts that may creep up on you and learn to talk back to them.
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