Weight Loss Support: Survive Diet Temptations (cont.)
Madelyn Fernstrom, PhD, director of the University of Pittsburgh Medical Center Health System Weight Management Center, also suggests that you not draw others' attention to your eating.
"When you announce you're on a diet, people automatically urge you to eat," she tells WebMD. "In situations where people offer you food, accept it, but remember you're not obligated to eat it all or even most of it."
5. Learn to handle sabotage
Perhaps touchiest of all is handling those people who seem bent on sabotaging your efforts
So try turning it around. For example, when your mother pushes her baked goodies on you, ask for her support instead, Wilson says.
"Say, 'Mom, I know you care about me, and I really need your help. Your desserts are a barrier. Will you consider supporting me in this way?'"
"If she accepts, thank her," he says. "If she continues to sabotage, the voice in your head should tell you that you're growing each time you go through this process. Cultivate a positive belief in yourself, and trust that you're getting stronger."
Sabotage, Quatrochi says, is just one factor influencing "compliance," the term professionals use for "stick-to-itiveness."
"If one factor is working against you, make sure other factors encourage compliance," he says. "For example, choose exercise activities that are fun, convenient and not cost-prohibitive."
Fernstrom advises simply ignoring would-be saboteurs.
"This works once you adopt a core belief that you are accountable to yourself," she says. "Understand that the only behavior you can change is your own."
6. Draft a survival script
Since it's guaranteed you'll encounter obstacles, experts say it's a good idea to create a survival "script" for dealing with less-than-supportive loved ones. Imagine various scenarios, and rehearse your responses like an aspiring Academy Award winner:
No matter how skilled you become in dealing with your fitness foes, there are times when you really need someone in your corner. But you shouldn't expect one person to be your all-purpose supporter. In fact, Wilson advocates looking for support in six categories:
Originally Published April 2, 2003.
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Last Editorial Review: 11/17/2005 10:44:53 PM