Strategies for Change
“There is no stronger prescription to changing your
life, than changing your life. “
1.
Gather
information. Understand what disordered
eating is and what normal eating looks like to give the coach a place to
start. One example.
a.
I
went to see a nutritionist, and they told me what I thought I already
knew. However if I was this fat, I
wasn’t very smart at all. I came as a
beginner and began my basic training.
2.
Increase
awareness. Make eating less automatic by
pinpointing what you eat, how much, when, what triggers the overeating and what
foods are involved.
a.
I
started a food/mood journal and tried to be honest about my overeating. Also I began to see my behavior as
information to use, rather than be ashamed of.
3.
Know
the motivation. Why is change
necessary? Find opportunities to deepen
and strengthen motivation.
a.
I
wanted to manage my lymphedema. I wanted
to have a good life.
4.
Change
habits. In order to be successful it is
often necessary to focus on one habit or even one small part of a habit.
a.
At
first I thought that my tiny efforts would amount to nothing. What I realized is that a tiny step is a huge
improvement over doing nothing.
5.
Increase
trust and confidence. Keep the promises
or return to the ‘coach’ and develop a better approach.
a.
Slow
and steady kept me from being overwhelmed.
b.
I
made my goals small, simple and achievable.
c.
I
acknowledged successes and abilities from other areas of my life.
6.
Replace
myths and misinformation. Don’t let
false ideas prevail.
a.
As
a dieter, I had all sorts of ideas that were misleading. I thought if I ate only a little, I was
good. If I overate I was bad and out of
control. The truth is what I eat has
nothing to do with my self-worth.
7.
Recognize
the emotional hunger. Take care of
emotional needs without using food.
a.
Let
go of guilt about food consumption.
b.
Replace
negative thinking and stressed over-thinking.
8.
Commit
to health.
a.
I
knew my motivation to lose weight began with lymphedema but these issues
controlled would change the rest of my life.
9.
Take
action. Refer to Chapter 5 for Action
Plan information.
a.
Implement
an action plan, assess the results, then modify as needed or repeat the
successes.
b.
Learn
from all situations.
Continue. Repeat.
Persevere.
My reminders to myself –
I am a person who is looking after my
health.
I am willing to make healthy choices.
I am willing to change my behavior,
attitudes and actions so that I can support a healthy life.
I will proceed towards my goal, today,
even if it is the tiniest step.
This matters. It’s about being FOR someone that
matters. Me.
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