SPRINGER: Breaking the diet mind-set

If you have ever dieted -- about 90 percent of the adult population has -- you know the highs and lows of watching your scale and waistline.

Many well-intentioned dieters start out with a bang and are able to easily follow and control their eating for several weeks, maybe even months. However, the old eating habits and cheats slowly work their way back.

Although you felt in control of your eating and vowed never to go back to your sinful ways, many find that they just cannot break that diet mind-set. The dieter develops the expectation that weight loss requires deprivation and an incredible amount of willpower. This program works, given a strict adherence to a magical formula.

Many people do not see the red flags of dieting -- feeling hungry, having to avoid favorite foods and not feeling comfortable in social situations. The scale becomes the ultimate determinant of success and if quick results are not seen, the dieter loses their momentum.

Diet products are still selling through the roof, yet the population is increasing in size. According to Greg Hottinger, registered dietician, the diet mind-set has left a defeated army of frustrated and resigned individuals whose lifestyles have become increasingly erratic. A telltale sign of all or nothing thinking are quick results and a feeling of self control. Yet, nothing is achieved toward creating a long-term weight loss.

The Evolution Coaching Method is a framework that moves individuals from dieting junkies to 80/20 living. In 80/20 living, the person is empowered to choose healthy behaviors approximately 80 percent of the time and less healthy behaviors, by choice or by slip, the other 20 percent. Composed of six elements, this model is just one attempt at breaking the diet mind-set.

Structure is the first element and represents the specific eating and exercise plan. A good structure should be individualized to fit each person and should be: flexible, inclusive of all foods, clear, livable, balanced and comfortable. Although it is structured, the eating/exercise plan has room to be find-tuned to suit individual lifestyles.

Flexibility must be embedded from the start to suit schedules, ability and preferences. Situational flexibility can help to manage unexpected obstacles, such as a business dinner, by using trial and error, and previously learned skills or strategies. Anyone who has tried to diet will likely try again in the future. Use your experiences, both good and bad, to shape your new eating plan. Learn from your mistakes.

Those who diet are most concerned with the outcome of their program. Seeing past the diet phase of the program and beginning to identify realistic weight loss expectations is key. Noticing other benefits such as increased energy, improved mood and decreased medications gives more incentive and validation to continue on with your plan.

A support network is crucial to help maintain lifestyle changes. The ultimate goal is to strengthen the internal support or self-efficacy especially in the early stages of change. Look at the people in your network of family, friends and coworkers to evaluate who is truly supportive, mostly supportive, neutral or sabotaging.

Not everyone is ripe for change, even when they decide to start the process. If you cannot give up the notion that being extra good will result in faster or better weight loss results, negotiating life's ups and downs is nearly impossible.

You will know when you are ready to make that full commitment to exercise and healthful eating when you give up the all or nothing outlook. Give into the idea that weight loss is a an ongoing process and each day should be dealt with as it comes.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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