Monthly Archives: May 2011
Factors for Successful Weight Loss
One of the best predictors of successful weight loss may have less to do with eating than with thinking.
A team of researchers from the Netherlands reports that obese people who expect to be successful in weight loss shed significantly more pounds than those who are less certain of their ability to adhere to a weight-loss program.
“Self-efficacy is a potent predictor of treatment outcome across dozens of health behaviors,” notes John C. Norcross, professor of psychology at the University of Scranton. “In fact, it supports the age-old wisdom that if you think you can succeed, you will, and if you don’t, you won’t.”
In this study, 66 obese men and women participated in an eight-week, low-calorie weight-loss program. The results showed that those who believed they were better able to control their weight and did not attribute their being overweight to a physical origin lost significantly more weight.
So, what can you do to increase your self efficacy in regards to weight loss?
- Start small. Pick and accomplish small goals that are easy to meet. When you’ve mastered one goal, move on to something else. “Success breeds self-efficacy,” DiClemente says.
- Set goals for behavior, not weight loss. Instead of saying, ‘I will lose two pounds,’ tell yourself that your goal is to change your eating habits and exercise twice a week for the next month. The pounds will take care of themselves if the right behaviors are in place.
- Learn from your past weight-loss experience. Behavioral research suggests that it takes at least half a dozen attempts to instill a new habit, when done with will power alone. Those with strong self-efficacy view these unsuccessful attempts not as failures, but as opportunities to learn what didn’t work, which follows the presuppositions of NLP. Further, you can change habits much more quickly with the use of hypnosis.
- Look for a good role model. If you’re looking for inspiration, your best choice is someone similar to you who has succeeded, a person who can provide something called vicarious learning.
- Get support. Recruit your spouse, friend, colleague, relative or just someone who knows you and shares your goal for better eating and increasing physical activity. It’s important for that person to provide constructive coaching, listening, and emotional support. Or, find a professional coach to assist you.
- Reward yourself. Although it may feel unfamiliar, patting yourself on the back is a proven way to strengthen self-efficacy. Remind yourself that you can do it. Give yourself a concrete reward as you meet your goals, like a trip to the spa or a relaxing massage.
Time Lines
Whether you want to be on time more of the time or to resolve childhood traumas, familiarity with time lines is crucial.
As you may remember from history class, we tend to organize our memories in a linear format, separating the past from the present and future. Knowing how we organize time is helpful in being sure we are able to function well in modern society.
A Look at Life and Death
“Revenge is a confession of pain.”
Today it is hard to think of much else. The news that Osama Bin Laden was dead arrived last night, and I wasn’t alone in my shock. It is news I thought would never arrive.
We all remember 9/11 and where we were that day. None of us was alone in our grief and anger. And for some, that suffering has continued for 10 long years. And I, like most Americans, will not grieve the loss of Bin Laden.
Not all anger is toxic. The rage that comes out of injustice serves a valuable purpose- it provokes a desire for change. When violence has been committed, the fury that results prompts those that have been hurt to stand up and protect themselves. And sometimes that protection becomes a retaliation. The act of fighting back for the purpose of increased security in one thing, but the desire for vengeance creates an infinite loop of suffering.
There is freedom to be found in the righting of an injustice. So, many individuals around the world are celebrating Bin Laden’s death. Personally, I am relieved, mostly because we can now experience greater safety and security in our country.
In truth, there is nothing to celebrate here. The lives that were lost on 9/11 have not been returned. Violence has not ended. The war continues. These are sad facts, but until we’re all willing to go into the sadness and admit our collective hurt the suffering will continue.
“Revenge has no more quenching effect on emotions than salt water has on thirst.” Walter Weckler
To end grief and suffering, we must be able to accept what has happened. We must use our anger to protect ourselves and avoid future violence. We need to admit our hurt and accept ourselves for our own emotions and reactions. This self-forgiveness paves the way for forgiveness of others. And only then can we move forward and allow peace to enter our hearts and minds.
Anger -> Healthy Release -> Intelligent action to increase safety & security -> Compassion and Forgiveness
You may be thinking, “How can I forgive someone that has done such grievous harm?” The answer is simple. Because in forgiving those that have caused the greatest suffering you increase your capacity for love and compassion. It isn’t to help them, it’s to help you become healthier. When you rise above what the world does to you, you become resilient. Once you’ve suffered a great loss and have overcome your initial weakness, you’ve created a stronger self.
“I think we should try to rise to the level of minimal moral integrity. Minimal moral integrity requires that if we think something is wrong when they do it, it’s wrong when we do it.” Noam Chomsky
I can’t help but remember my experience with the Edgar Cayce readings from my childhood. He spoke of the universal law of cause and effect, which essentially states that everything that happens is both a cause and an effect. You may be more familiar with the law of physics, whereby every action has a reaction. In this case, the reaction is also an action in itself. What actions are your current feelings and thoughts going to create. What effects will occur?
Now, I should mention that the path of forgiveness isn’t for everyone. Mine is one of light and love. I believe I’m here to share the compassion I’ve cultivated with the world (my primary motivation for this article). But we all have our own journeys. What’s yours?
