bm 9 enthusiastic weight control...Bad (negative) thoughts will make you feel bad. If you intelligently organize and discipline your thinking (rationally and realistically), you will

KEEPING IT OFF!

Clinical Nutrition Center7555 E. Hampden Ave., Suite 301, Denver, CO 80231

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Ethan Lazarus, MD i www.ClinicalNutritionCenter.com Page #1

Lesson #9: Enthusiastic Weight ControlThe Importance of Positive Thinking

The Positive Thinker’s Ten Steps To Enthusiastic Weight Control

1. Think Thin The way you feel is controlled by the way you think. Use the principle of indirection by makingsmallstep lifestyle changes instead of a head-on collision course with diet only.

2. Nothing is ImpossibleTake the “T” out of the word can’t. Apply diligence and learn needed skills. Don’t panic, butthink in terms of the possible. Become a specialist in doing the impossible.

3. The Three Magic Words “It doesn’t matter.”Don’t waste your time on trivia. Adopt the “live and let live” attitude. Change the things you canchange and stop worrying about the ones you can’t.

4. Keep Enthusiasm Going and Going Renew positive attitudes daily. Partake of daily inspiration as nourishment for the soul. Sharpenyour positive attitude blade by accepting obstacles as new and exciting challenges.

5. Convert the ‘Ifs’ to ‘Hows’Eliminate “if only” and “what if ” from your thoughts (they’re negative). Instead, “dig within”for strength on “how to” do it. Fragment problems and use step-wise solutions.

6. The Magic of Believing Believe that goals are possible before embarking. Review your reasons for wanting to be thin andhealthy. Mistakes are positive; you learn from them. Use right words: e.g., terrific!

7. Tired? Astonish YourselfLearn the self-discipline of positive thought control to overcome inertia. Take one day at a time.Relax, meditate to release your limitless inner energy. Positive thinking refreshes.

8. Extend the Fullness of Life Don’t be afraid of pleasure (other than food). Widen your horizons of interests and activities.Eliminate boredom by seizing the boundless opportunities for joyful experiences.

9. Recognize the Advantage of Hitting Bottom There is only one way to go when you’ve hit bottom, and that’s UP! Always think UP! Thinkvictory, not defeat. Nothing can keep you down if you have faith in yourself.

10. You Can Deal with Any Problem Contemplate success rather than failure. Cool it, relax, meditate! “Easy does it.” Develop the “I-will-stick- with-it” attitude. Don’t say “I’ll try”, but say “I’ll DO it!”

(See text for details.)

part 1 of 3

Clinical Nutrition Centerwww.ClinicalNutritionCenter.com

T o be of practical value, atreatise on any subject musthave a purpose or an

objective. This one is intended tohelp solve a very common problemin the field of obesity, weightreduction, and weight maintenance.

The problem is that weightcontrol is generally a negativeexperience. First of all, there is theneed for a negative energy balance.That is, less energy is put into thebody than is used up so that thedeficit is supplied from excessivefat deposits. Secondly, the wordDIET has by itself a negativeconnotation. It implies NOT eatingcertain foods. Furthermore, if youdrop the letter “T” from the worddiet, you are left with DIE!(something that describes thefeeling of many obese personswhen they look forward to startingthe latest new diet). Is thereanything more negative than deathitself ?

Next, consider the state of mindof most dieters. With pastmemories of repeated failures, thesuffering of hunger pangs duringprevious attempts, and the remarksfrom friends and relatives: “What,are you going on another dietagain?” it is a wonder that there iseven enough positive motivation toget started. The initial motivation isusually quite strong, but it, too, isoften negative: a fear of ill healthor a possible medical catastrophe(e.g., heart attack or stroke), or justfeeling so miserable (e.g., can’t tieshoelaces, walk up a f light of stairswithout getting out of breath, etc.)that dieters make the choice out ofdesperation, finally, to dosomething about it. The positivereinforcement of initial weight loss(mostly water loss) is soon replacedby a plateau, in spite of a continuedeffort. This temporary standstill in

weight loss has a definite negativeeffect on the mental attitude.

Sooner or later, there follows thefirst mistake – the first episode ofmis-eating (better term thancheating). Then comes theinevitable guilt feeling: “I just can’tdo it, I’ll always be a failure.”Negative thinking only reinforcesprevious memory patterns offrustration and disappointment inweight reducing attempts. Even thesolution to the “cheat” (“What willyou do the next time you are in thissituation?”) is invariably a negativeone: “Oh, I WON’T eat it again!”

Those who have made it throughall this negative thinking andreached normal weight, usuallythink: “I can hardly wait to get offthis diet. I’m sure tired of onlybeing able to eat this diet food.” –another negative speculation.Usually, the motivation fades (nomore discomfort – a negativefeeling): “Why should I continue todeprive myself of the pleasure offoods I like?” (deprivation: anothernegative experience). If you starteating in the same manner as beforeyour weight reducing attemptbegan, weight is unavoidablyregained (you may refuseprofessional help: “I can do it onmy own from here on”), and youcan become depressed over theinability to maintain the weight loss.Your initial enthusiasm for theweight control program will beginto sag and droop, and morenegative thoughts will becomeapparent: “I’m just no good.” Guilt,low self-esteem and self-depreciation are the main beliefsoccupying the conscious mind. Allthese are negative self-defeatingreflections, make you feel worsethan ever before, and can lead youto seek solace in more food. Everysetback or problem acts as an

additional negative drain on thespirit. These negative influences areprobably the major cause of failurein all weight control attempts. Wewill address converting thesenegative mental attitudes to positiveones. Moreover, we will describesome very specific techniques tosustain a positive attitudethroughout not only the weight lossphase, but also during an intervalwhen it becomes even more critical,during weight maintenance. Themaintenance period is characterizedby an absence of the biologicreinforcement of weight loss.Therefore, the preservation of

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Ethan Lazarus, MDKeeping It Off!

Lesson #9: Enthusiastic Weight Control

Contents:Step One: Think thin! . . . . .3

Step Two: Nothing is

impossible . . . . . . . . . . . . .4

Step Three: The three magic

words . . . . . . . . . . . . . . . . .5

Step Four: Keep enthusiasm

going . . . . . . . . . . . . . . . . . .6

Part 2 . . . . . . . . . . . . . . . . . .7

Step Five: Convert the ‘ifs’ to

‘hows’ . . . . . . . . . . . . . . . . .7

Step Six: The magic of

believing . . . . . . . . . . . . . . .7

Step Seven: Tired? astonish

yourself! . . . . . . . . . . . . . . .9

Part 3 . . . . . . . . . . . . . . . . . .9

Step Eight: Extend the

fullness of life . . . . . . . . . .11

Step Nine: The advantage

of hitting bottom . . . . . . . .12

Step Ten: You can deal with

any problem . . . . . . . . . . .13

Five coping

recommendations . . . . . . .14

positive thought processes becomesa primary concern.

The principle of indirection

Attacking the obesity problemhead-on by diet alone is notoriousfor its ineffectiveness in the long-term. We need to approach thisproblem indirectly, by influencingthe cerebral process. Negative, self-destructive thoughts must beconverted to positive, creative ones.

Your self-appraisal has a greatinfluence not only on what you doeach day and how you respond tovarious stimuli, but also determinesthe type of person you eventuallybecome. Therefore, how youimagine or picture yourself to be isof utmost consequence. If youequate yourself with depreciation,self-limitation, and self-doubt, youare inviting defeat. Negativethoughts tend to attract negativeresults.

If, on the other hand, you equateyourself with appreciation,unlimited growth potential, andbelief in your untapped resources,you are striving for victory. Positivethoughts tend to activate the worldaround you in a positive fashion.You will attract positive results and,accordingly, generate optimism andcreativity. By learning to thinkpositively about your weight controleffort, you will convertdeterioration to growth and shiftfrom self-limitation and failure toself-improvement andaccomplishment.

You will learn to deal realisticallywith problems, be able to stand upto difficulties confidently andfearlessly, and come to realize thatevery obstacle to your weightcontrol endeavor incorporates the

seeds of its ownresolution.

When you usepositive thinking duringweight control, you donot react emotionally todifficulties, recognizingthat the mind functionsbest when it is cool and undermental control, rather than when itis hot and emotionally disturbed.

To put it in a nutshell: As humanbeings, we can alter our lives byreconstructing our attitudes. Apositive mental attitude will achievepositive results in your weightcontrol effort. Conversely, anegative disposition will onlyproduce defeat and failure.

Enough said! Now, let’s get onwith some specific methods ofthinking positively during theweight control program.

Step One: Think thin!

We are certain you’ve heardthat phrase before. Yet,do you really know what it

means? We will explain. The mostimportant concept you must learn isthat tthhee wwaayy yyoouu ffeeeell iiss ccoonnttrroolllleedd bbyy tthheewwaayy yyoouu tthhiinnkk!! In other words, youremotions are controlled by yourthoughts – not the other wayaround, as is commonly believed.Consequently, to feel good, youmust have good (positive) thoughts.Bad (negative) thoughts will makeyou feel bad. If you intelligentlyorganize and discipline yourthinking (rationally andrealistically), you will be able to livethe most emotionally satisfying,creative, and self-fulfilling life. Let’sexpand on that a bit.

There are fourbasic processesessential to survivaland happiness as ahuman being. Theyare as follows:

1. First, youperceive something,

using your five senses of sight,smell, taste, touch and hearing.

2. Next, you experience anemotion as a result of thisperception. It may be pleasure,disgust, love, hate, anger,depression, guilt, etc.

3. As a result of the above twoprocesses you may act. You maymove, or be still, eat (the one we’remost interested in), walk, run,climb, swim, etc.

4. Finally, thinking and reasoningenters the picture. You might cometo some kind of conclusion, store amemory pattern, imagine,conjecture, theorize, or use logic toproblem solve.

These four functions overlap anddenote different portions of the actof living. Let’s use an example toillustrate how these four basicmodes relate to each other andactually follow each other.

Suppose you see a piece of yourfavorite kind of pie (perception).You experience a pleasurable feelingand a desire to eat it (emotion). Younow make the necessary movementswith your hands and mouth toingest it (action). Finally, you mightthink to yourself: “Gee, that suretasted good. But I really shouldn’thave eaten it. It has too manycalories. I feel guilty about havingeaten it” (thinking). The next day,you might feel very depressed whenyou are up a pound on the scale


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Negative think-ing is a major

cause of weightcontrol effortsfalling apart.

(emotion). You develop anambivalent attitude towards the pie(you like it because it tastes good,but you hate it because of what itdoes to your weight control effort).

The main point of this exampleis to illustrate that the emotion(ambivalence) emerges as the mainproblem of living. Thus, it leads usto ask: How can we go aboutunderstanding our feelings(emotion), and how can we learn tocontrol them better to serve ourhuman needs?

Thoughts breed emotions

Throughout this handout, we willtry to show you that you canliterally create your feelings bycontrolling your thinking. To haveappropriate feelings (those thathave as a goal survival andhappiness), you must also thinkappropriate thoughts (those thatassist you to survive and achieveyour goals). These types ofthoughts, as you will learn, arepositively oriented. Such thinkingtends to minimize inner conflictsand turmoil. Such positive thinkingwill help you to observe yourfeelings more fully and openly,determine their appropriateness,and allow you to choose to feel theway you want to feel, and help youto get what you want out of life.

So, let’s apply this concept tothinking thin. If you thinkpositively, you will think thoughtssuch as these:

• It is possible to become thin.

• I can choose a food programand stay on it.

• I can remain slender afterweight loss, if I continue to workon it.

• Sacrifices are an integral part ofmy weight control effort, but in theinterest of good health andhappiness I am willing to makethese sacrifices.

• Change in eating habits has tobecome permanent. There is nogoing back to the kind of eatingthat caused my weight problem inthe first place. But, it’s worth it.Control over my behavior takesplace more in my head than at thetable. I will learn to think correctpositive thoughts.

• My desire for weight control isstronger than my desire for food. Ican increase my desire to be thinand decrease my desire for food.

This last statement expresses thecrux of the problem. This is wherethe principle of iinnddiirreeccttiioonn must beapplied. Imagine that you areswimming in a strong current. Thecurrent represents your desire to eatinappropriately. If you try to swimagainst the current (your previoushead-on diet methods), you’ll nevermake it, no matter how strong aswimmer you are. The strongcurrent will get you every time. Theway to reach your goal is to swimwith the current – at an angle – thatwill eventually lead away from it(principle of indirection). You willswim at an angle by working onmodifying the way you think. Nohead-on collision here, but a veryeffective, steady progress ofindirectly achieving your goal.

Step Two: Nothing is impos-

sible

I mpossible. This is probably themost destructive word in theEnglish language because it

puts a damper on enthusiasm. Overthe past 25 years we have heard just

about every conceivable reason whypeople are not able to continuetheir weight control efforts. Youname it, and we can tell you aboutan individual to whom it hashappened. It ranges all the wayfrom a son or daughter arrested fortaking illegal drugs, to diagnosis ofcancer in yourself or in a closefriend or relative, a major carwreck, to one’s entire home orbusiness burning down to theground. Catastrophes like these donot in themselves cause failure toour weight control efforts, but it isthe negative thoughts they generatethat are the source of the difficulty.Thoughts such as: “I just have toomany problems. I just can’t do it. Ihave so many worries right now, Ineed a vacation from my food plan.I can’t keep my mind on followingthis weight control plan with allthese matters dominating mythoughts.”

The interesting point is that noteveryone with major problemsdrops their weight control efforts.Many succeed in spite of thesecatastrophes. They are what we liketo call “specialists in doing theimpossible.” Just as in taking the“T” out of the word diet, thesepeople have taken the “T” out ofthe word can’t. They have taken the“im” out of the word impossible.The main difference is that theyused positive thinking. They wereable to look at the positive side oftheir misfortunes.

Accentuate the positive

Eliminate the word impossiblefrom your vocabulary. The word isloaded with doubt and disbelief,and generates failure. You can riseabove that word mentally, lookdown on your problem, and it willlook far less formidable. Only with


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positive thinking will you be able togenerate greater confidence in yourability to deal with it.

Every person experiences, at onetime or another, sickness, sorrow,financial problems, frustration,personal hardships to a degree thatmay erode or even cause a collapseof built-in inspiration to succeed inhis or her weight control effort.The solution to this problem isalways positive thinking. Decide tonot panic, to think positively, tokeep the faith going strong. Bykeeping up the courage, eliminatingthe concept of impossibility, andsound rational thinking (in terms ofthe possible), you will be able tosustain the inspirational attitudenecessary to overcome even themost devastating blow.

So, take a new look at theimpossible. Specialize in doing thingsthat you never thought you coulddo. If you keep a positive mentalattitude, your goal of being ahealthy, happy, normal-weightperson is attainable.

Step Three: The three magic

words

Never underestimate thepower of words, especiallywhen they are combined in

a catchy phrase that says it all. Thisis particularly so in the weightreduction field. Remember suchtitles as: Calories Don’t Count? TheDrinking Man’s Diet? The Last ChanceDiet? The Diet Revolution? The Doctor’sQuick Weight Loss Diet? They allhave one thing in common: theyimply that your wish of being ableto lose weight fast, without effort,while eating all you want, has finallybecome true through some newmagic the author describes in thatbook. It is, of course, a big lie –

there is no such magic. Yet, millionsof copies of these books are soldto a gullible and unsuspectingpublic.

That, as well as any successfulbusiness, has been said by expertsto rely on the magic of six words:FFiinndd aa nneeeedd aanndd ffiillll iitt!!William Shakespeare’simmortal words fromHamlet: ““TToo bbee oorr nnoott ttoobbee,, tthhaatt iiss tthhee qquueessttiioonn””contain far-reachingand solemn thoughtsabout our ownindividual destinies.

Recognizing thepower of words toinfluence and affectnot only people butalso situations, we would like togive you a three-word phrase,derived from the principles ofpositive thinking, that can influenceyour weight control effort morethan any other, if you will onlylearn to affirm them often. Themagic words are: IT DOESN’TMATTER!

If you master the profoundthought in these three simplewords, it will help you more thananything else in maintaining apositive mental attitude in the faceof adversity or even disaster. Yourneed to seek solace in food (a mostinappropriate and harmful use ofthat substance) will be reduced tonearly zero.

Don’t waste your time on

trivia

Obese people generally tend tooverreact to trivial matters. At themoment it feels like an earthshakingtragedy; it feels as though it isgoing to ruin your life. Yet, look

back a moment. What was thatthing that you got so upset anddistressed about five years ago?Remember how overwrought youfelt at the time? Well, how do youfeel about it now? Seems like aminor issue, looking back on it fiveyears later, doesn’t it? You are still

here and alive? Andthat’s really all thatmatters!

Nothing in lifereally carries anysignificance exceptlife itself.Everything else is oflittle consequenceand is insignificant.Death is beyondyour control. Thereis nothing you can

do about it, because it is inevitablefor all of us. So, concern yourselfwith living. Anything that does notaffect your ability to subsist andkeep breathing is inconsequential.That’s the basis of the three magicwords.

Next time something bothers youthat you cannot change, use themagic words of the positive thinker:“It doesn’t matter!” Keep saying it,even though your inner voice mightargue: “Who are you trying to kid?It does bother you.” Just keepsaying the magic words, over andover again. If you say it oftenenough, you’ll believe it. Why?Because you know you’re right. Itreally doesn’t matter – life will goon – you’ll still be here five yearsfrom now, barring other unforeseenevents. But this particular thingthat’s bugging you right now is notgoing to cause your demise – and itwill seem trivial when you look backon it five years from now. Chancesare, you might not even rememberit then.


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Next time some-thing bothers youthat you cannotchange, use the

words of the posi-tive thinker: “Itdoesn’t matter!”

The ‘I don’t care’ attitude

Remember, the way you feeldepends on what you think. We’llalways come back to this basicpremise. If you want to makeyourself miserable, then worryabout every little item that comesalong. But if you can learn toaccept the “live and let live”attitude, you’ll feel much better forit; you’ll be a much happier person.You can control your feelings byyour thoughts. You can’t control theevent that you’re worrying so muchabout. So exert your effort in anarea where you have command, yourthoughts. You can govern them, andthey affect your emotions.

Not only is this “I could careless” attitude effective for pettyemotional discomforts, theinsignificant irritations of dailyliving, but it is also the quickestway to rid yourself of distressingthoughts, anger and fear with moreserious problems. There is only onerequirement for the use of thistechnique in your arsenal ofthought control. That is, it must beused only in situations in which youhave no control – where you can donothing about it. If you’ve got amate who is an alcoholic, a motherwho has cancer, a child who is adrug addict, they need the care of aprofessional. Are you a minister,doctor or psychiatrist? Even if youwere, you shouldn’t be treating yourown family. That’s the first rule ofprofessional conduct. So, since youcan’t do anything about it anyway,why make yourself sick about it?That’s not going to help thatperson. Use the magic words: “Itdoesn’t matter!” It will work for youmuch better than dropping yourweight control effort and eatingthat pecan pie. That never curedcancer or an alcoholic mate. Keepthings in their proper perspective.

Step Four: Keep enthusiasm

going

As you become a positivethinker, your life will takeon a new meaning. Not only

will you be more successful in yourweight control effort, your job, andyour family relationships, but theenthusiasm spawned by a positivemental attitude will lift you tohigher levels of achievinghappiness. Things will f low towardsyou rather than away from you. Intimes of trouble, setbacks, andunforeseen difficulties, the positiveviewpoint will serve to revitalizethe enthusiasm needed to keep themost indispensable aspect of long-term weight control operative,namely, motivation. That’s whywe’ve titled this handoutEnthusiastic Weight Control. Thepositive thinker has mastered theability to renew his or her positiveattitudes. Like nutrients, we knowwe must continue to partake ofenthusiasm and inspiration inhealthy daily doses. Otherwise,depression, lack of ambition, andexhaustion will soon manifestthemselves. A positive attitudecannot be taken for granted. Itmust be reactivated and replenisheddaily, or it will decline in force forlack of nourishment. You mustconstantly keep it going, alwaysgoing.

Keep your blade sharpened

One of the best methods ofbecoming stronger and realizing ourfull potential is by pitting againsttrouble and hardship. Withoutroadblocks to overcome, withoutchallenges to meet, we cannotsharpen the blades of positivethinking. Life would be awfully dullif everything came easy. The thrilland excitement of overcoming a

tough situation (by having used apositive approach) is ample rewardfor the effort that is required. Themain reason the authors of thisbooklet chose bariatrics (themedical treatment of obesity andallied disorders) as their specialtywas that it presented a definitechallenge. It was a difficult areawith a very low success rate.Realizing that a complete overhaulof the obese person’s thinking,attitudes, and lifestyle was needed,presented an almost impregnabletask – one worthy of a real positiveventure. As it turned out, it is moreof an adventure. In partnershipwith our patients, we’re enjoyingevery minute of it, as many of themare also. Sure, there are trials andtribulations. There are defeats andfailures. But there are also victoriesand successes. The latter are theones that make it all worthwhile – itrevitalizes the positive mentalattitude. As the enthusiasm isrefurbished, the successes begin tooutnumber the failures. Successbuilds upon success! Yet, to getthere, you must replenish yourpositive thinking on a daily basis.

We even suggest you keep a log.It need not be anything fancy. Just asheet of paper with each day’s date.See if you can enter at least oneitem next to each date where you’veused a positive mental attitude tohelp solve a problem or overcome adifficult situation. The written listwill give you reinforcement, to keepit going and going.


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Step Five: Convert the ‘ifs’ to

‘hows’

If you think about it for amoment, you will realize thathalf of life is an “IF” – that is,

it is made up of uncertainties. Ifyou look at the four letter wordLIFE, you will note that the middlehalf is “IF”. Most of us havemanaged to get in control of thecertainties of our lives. We do finewith our weight control effort untilthe first uncertainty arises. At thatmoment we break down and give upthe struggle.

First, you must realize that life isfull of variables. It can suddenlytrip you up, turn on you, literallythrow the book at you. But being apositive thinker, you will alsoappreciate that hardship andstruggle helps in the developmentof a strong and forceful character.You must be constantly on the alertfor the “ifs” and be prepared to getcontrol of the unpredictable as wellas the predictable events. Thepositive principle entails conversionfrom an “if only” person to a “howcan it be done” person. Instead ofone dismal “if only” after another,positive thinkers never admit defeator failure. Instead of becomingdependent on the whims of afailure pattern, they emphasizegetting a new grip on themselvesand say, “how can I move on anddo it?” In taking this positiveattitude, you will feel a sense ofcontrol over the “ifs” – theunexpected difficulties. It is theonly method we know of that willeliminate discouragement. Sittingand brooding over the “ifs” onlyworsens matters.

You must accept

responsibility

Wishful thinking(“if only I had amillion dollars”) is ahallmark of emotionalimmaturity. It is a direct refusal toaccept responsibility for solvingyour own problems. Cut out thisdreamy-eyed deliberation and getback to reality. We can’t get what wewant, merely by wishing for it.That’s negative thinking. You can’tbecome thin and stay that way, justby wishing it. Start with whatyou’ve got, and by intense positivethinking plan your avenue of attack.Then carry it out step by step,expending the necessary energy andeffort. By doing so, you will haveconverted to a “how to” person.Yes, you can get what you want,using positive thinking, but in theprocess you must mobilize youruntapped potential. It’s there, in allof us. When we accept a limitedconcept of ourselves and ourabilities, we are thinking negatively.It is only through creative andpositive thinking that we can bringout our full force and capacity. We’dlike to propose a motto to help withthis concept:

Dig within. Therein lies thepotential. Dig within, and it willforever f low forth. We havestrength we do not know wepossess. It will emerge if you will“dig within.”

Beware of being a worry wart

There is another kind of “IF”that you should be mindful of. It’sthe “worry” kind. It too is a formof negative thinking. It is expressedby the “what if ” phrase. Whereasthe “if only” slogan implies wishfulthinking, the “what if ” connotes

trepidation andanxiety. “What ifI get hungry onthis diet?” “Whatif I get wrinklesfrom losingweight too fast?”

“What if I have to go to this partywith all this food around?” “What ifI gain all this weight back again?”What if… what if… what if…? …

So what if ? Big deal! If we aregoing to worry about everypossibility that might arise, wewould never get started withanything. Let’s cross our bridgeswhen we get to them. This type ofnegative thinking can severelyrestrict your progress. Now, by thiswe do not mean to imply that youshouldn’t plan ahead for sucheventualities – but only if they arefairly certain to occur. Wait untilyou come to the bridge. When youget close to it, then plan HOW youwill handle the problem – in apositive manner. What can you DOat this point? That’s how youconvert the “ifs” to the “hows.”

Step Six: The magic of

believing

In the previous section weshowed you how you can bewhat you want to be, not by

wishing, but by figuring out how. Inthis section, we wish to emphasizethat you must first believe that it ispossible to achieve what you wantto attain. The positive thinkingconcept recognizes the immensepowers of the mind when it isdirected into positive channels. Thismeans that you must direct yourmind at a specific goal. We are allgoal oriented creatures. Driftingthrough life without goals is likethe child lost in the forest. He justgoes round and round and really


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Keeping a “positivethinking log” canhelp to give you reinforcement.

Part 2 (of 3)

never gets anywhere.There are severalsteps involved in thisgoal striving process,or we are right backto the “wishfulthinking” stance.

We take it forgranted that you havealready made thedecision to dosomething about yourweight problem. We also presumethat you have made the commitmentto do whatever is necessary to reachthat goal; that you are willing to putin the time necessary to achieve thisobjective. Next, you must engenderthe belief that you can do it! That’swhere positive thinking comes in.Understandably, with a memory ofrepeated past failures, you will haveyour doubts. Accordingly, you willneed a method to achieve thisproper state of mind. A list of“Reasons Why I Want to Be Thin”– one that is well thought out, andone that contains as much detail aspossible, is of inestimable value infirmly implanting that goal in yourmind. Make copies of this list.Carry one with you at all times.Read it before bedtime every night.Read it whenever you are temptedto eat a forbidden food – beforeyou eat – not afterwards. There aremany other techniques of mentalprogramming that you can use.

A ‘one shot’ affair is useless

The main point we wish toemphasize here is that the magic ofbelieving must consist of acontinuous flow of self-repeating,enthusiastic phrases. A one-shotaffair of ““II bbeelliieevvee II ccaann ccoonnttrrooll mmyywweeiigghhtt”” at the start of your programis not good enough. It must becontinually reinforced until it

literally overwhelmsyou. Otherwise, yourbelief will fizzle out; itwill just go down thedrain with the first fewobstacles to yourweight control effortthat you come across.

What do you dowhen the firstdiscouragement hitsyou? When you run out

of gas? When you hit a weightplateau? When your weight goes upa few pounds during maintenancefor no apparent reason? That’s avery critical time, because at thatmoment you can easily revert frombeing a positive to a negativethinker.

The “secret” is a simple one: Youmust genuinely get turned on byyour belief in your ability tosucceed. And you must continuallywork at keeping this turned onfeeling going.

Keep your cup filled with

enthusiasm

The following are five commonsense rules for staying “turned on”:

1. Look at the positive side ofthings. One of the first rules ofthe positive thinker is not to reactemotionally, but rationally. Whenyou feel that you’re getting involvedemotionally (and you can’t thinkstraight when you do), then stepback a moment, and start usingyour brain – start thinking (positive,that is). If you look for it, you canfind the good that is present inevery bad circumstance. To everydisadvantage, there is acorresponding advantage – if youwill just search for it. It surely ispresent there. You need to take a

dispassionate, cool attitude and dosome factual thinking. We are notsuggesting you deny trouble.Merely, that you re-examine it.Meeting a roadblock is your chanceto strengthen your character. Whenour patients make an error duringtheir weight reduction, we aredelighted. What a wonderfulopportunity. Here is a mistake thatwill allow you to improve yourself.We learn from our mistakes. So,how can you learn anything if youdon’t make any in the first place?When patients start gettingenthusiastic over their goofs, thenwe know we’ve gotten our pointacross. We all have our ups anddowns. The downs give us anopportunity to practice stayingturned on. “Things are terrific.”That’s the attitude you mustengender. They really are, if you aregetting proficient in the “problemsolving” technique. And how canyou do that without problems?

2. The best medicine doesn’tcome in a bottle. We are foreverlooking for a pill to make us happy.We have already alluded to thetremendous number of tranquilizerprescriptions being written in thiscountry. The truth of the matter isthat happiness does not come in apill. Happiness is a concept in themind. Start every morning byaffirming your enthusiasm. “It’sgreat to be alive.” “Finally, I amdoing something that isconstructive about my weightproblem.” “I wonder what obstaclesto my effort I’ll be able toovercome today?” “Yesterday isover. Today is a brand new day, withnew challenges and new victories(no matter how little) in my weightcontrol effort.” That’s what chargesup your battery, not a pill.Remember, what you think, is howyou will feel. If you feel down inthe dumps, stop feeling sorry for


Page #8



Wishing forthings is nega-tive thinking.Planning on

how to act to getthem is positive

thinking!

yourself, and at leaststart THINKING aboutthe brighter side. Surelyas day follows night,the proper emotionalresponse will ensue.

3. Take advantageof the power of words. The rightword at the right time will oftenwork like magic. We can apply thesame principle to staying turned on.Start using words such as fantastic,wonderful, marvelous, amazing,fabulous, exhilarating, dynamic,exciting, delightful, great, superb,etc. If you say them often enoughand long enough you will begin tothink that way. Once you startthinking that way, you’ll soon beginto feel that way – and that’s whatthis handout is all about – feelinggood!

4. Think of yourself in newcategories. You must re-educateyour thought pattern to one ofexuberance instead of self-degradation and self-renunciation.Begin to think of yourself in termsof self-control, self-determinationand self-esteem. If you putenthusiasm in the top-prioritycategory, where it rightfullybelongs, your mind will, in time,begin to accept the conviction ofan undiminished supply of energy,your untapped resources. We are allcapable of doing much greaterthings if we will only free ourselvesfrom the artificial, self-imposedshackles of self-limitation. If youwill think in the context ofreplenishment, reinvigoration, andrenewal of your spirit, you willbecome a completely new person,more vigorous, vital and excited. Asyou paint your self-image, so youwill become. If you program theright positive thoughts into yourmind, feelings and actions willfollow in their wake.

5. Use the “if ”principle in apositive manner. Thefinal method ofstaying “turned-on” isalso one of the mosteffective ones. Werefer you to our

discussion of L(IF)E (page 12): halfof life being an “IF.” In thatdiscussion we underscored thenegative aspects of the “ifs.” Whenyou have that swamped feeling thattends to dampen your enthusiasm,you can use the “ifs” to youradvantage. By changing one shortword, you can convert the negative“if only” or “what if ” into apositive “as if.” The “AS IFFORMULA” consists of yoursimply acting as you would likeyourself to be. Merely by acting “asif ” you were already this person, indue course, you will become such aperson. We have described thisprinciple in some detail in ourhandout on assertiveness trainingfor the obese person: It’s Your RightTo Be Thin. The basis of becomingand feeling more assertive is tostart by acting that way first. It isbased on Professor William James’(the father of modern psychology)discovery that our self-image isbased on the way we behave, notvice-versa. That is to say, the self-image does not come first, but itfollows the action. So, if we wantto change the way we feel aboutourselves, we must start acting thatway first. This is why an actor willoccasionally begin to assume therole of the character he portrays. Inthe trade it’s called ffeeeelliinngg tthhee ppaarrtt..The convincing actor actually feelslike the person whom he portrayson the stage.

If a frightened person wants tobecome less fearful, he or she mustbegin to act more valiantly.Ultimately, this fear will diminish

and be replaced by courage. If youwant to become morecompassionate of your fellowperson, you must stop being overlycritical of everyone and start seeingthe good connotations in others.As you do so, you will begin to feelmore appreciative and feel a higherregard for those whom youpreviously criticized.

The “as if ” tenet can also beapplied towards increasing andsustaining your enthusiasm. Yourinitial efforts at being enthusiasticmay appear ineffective, perhapseven hypocritical, since you don’treally feel enthusiastic – not yet,anyway. Nevertheless, if youpersevere, the “as if principle” willbecome operative, and unexpectedlyyou will note the first spark ofenthusiasm rise within you. As youcontinue to act “as if ” you wereenthusiastic, your glum state ofmind will make a remarkableconversion to one of enthusiastic,positive thinking. That is what wemean by “turned on” and “stayingturned on” during your weightcontrol effort. Without it, thelikelihood of success is smallindeed.

Step Seven: Tired? Astonish

Yourself!

Probably the biggest enemy ofany weight control programis a feeling of fatigue.

Notice where we have placed theemphasis; it’s on the wordFEELING. If you think about it fora moment, you will agree that thesensation of fatigue is, in fact, aninterpretation by your brain. Andmore often than not, that’s exactlywhere it originates. If you havetaken your prescribed nutrients,have adhered to the lifestyle activityprogram outline for you (see the


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You can be whatyou want to be,not by wishing,but by figuring

out how.

Keeping it of f ! Handout #5, LifestyleActivity for details), and if there isno concurrent illness (e.g., f lu,upper respiratory infection, etc. –easily checked by your physician),there is no physical cause for you tofeel tired. But you still feel tired.No one is denying that. You are notbeing told that you are just makingit up. On the other hand, let’s notlose our sense of proportions. Let’sagree with your statement that youFEEL tired. So, what are we goingto do about it? Well, truthfully, WEcan’t do anything about it, but YOUcan! You can control your feelings.If you don’t, they’ll control you. So,you say: “How do I control myfeelings?” We’re glad you asked. Itallows us to repeat the basicpremise of the positive thinker: yyoouuccaann ccoonnttrrooll yyoouurr ffeeeelliinnggss bbyy ccoonnttrroolllliinnggyyoouurr tthhoouugghhttss!! Sound familiar? Wehope so. We’ve said it often enoughin this handout.

Self-discipline is the key

word

No one can do it for you. As longas you are convinced that yourproblem can be solved withouteffort, you’ll continue to look forthe non-existent magic formula. Wecan prescribe the cure, what needsto be done, but you must do it. Thecure is self-control, or morespecifically thought control.Nothing mysterious about that;nothing glamorous; but it works!Here is the formula:

First, let’s change theword fatigue toINERTIA. Remember,we’ve already told youhow important the rightword is. INERTIA reallybetter describes whatyour problem is. Whatit’s due to is immaterial.

Maybe it’s due to food deprivation.You are no longer allowed toindulge and gratify yourself withthe only pleasure in life you’ve hadup to now (see step eight: Extendthe fullness of life). That’s a toughblow to many people. They justcan’t handle it, and they react withinertia, manifested by symptoms(feeling) of fatigue. Yet there is away out for you, if you are willingto become a positive thinker.

We’ll ask a leading question atthis point. Did you ever astonishyourself ? If we did all the thingsthat we are capable of, we wouldliterally amaze and dumbfoundourselves. How can all this hiddenenergy, this stored vitality bereleased? It’s there, no doubt aboutit. But how do we draw upon thisvitality to counteract the inertia?We are going to use positivethinking.

Three steps to overcome

inertia

First, let’s get rid of any guiltfeelings. Forget about any feelingsof inadequacy and inferiority. Youare going to change all that withpositive thinking. The way youthink is the way you feel! Yesterdayis over and done with. You cannotchange the past. Instead, concernyourself with the future. It will be abright one, with the right thoughts.Forget about how tired you’ve been

feeling. Tomorrow isanother day, and youare going to takeone day at a time.Let’s concentrate onfeeling bettertomorrow.

Once you acceptthe concept thattomorrow can be a

fresh start and that all the energyyou’ve expended (usually on trivialitems) can be replaced by thetremendous vitality locked insideyou, you’re ready for step two.Relax, cool it, let’s release somenew energy and vitality. Relaxationand meditation are forerunners torenewed energy. As you let peaceand quiet fill your mind, allow yourphysical body to be re-energized. Itdoesn’t take long. While in thisrelaxed state let your mind entertainthoughts of renewed vigor andvitality. You’ll arouse feelingrefreshed and ready to go. It’s asimple formula, but you must do it!That’s where the self-disciplinecomes in.

Step three: Repeat daily. In ourhigh-strung world of tensed-uppeople, spend some unhurriedmoments by meditating on the “life-force” within you; on the limitlessreservoir of energy that only needsto be released. Think energy,strength, exuberance and vitality. Ifyou think these positive thoughts,soon you’ll feel them. Need moreproof ? You’ve been doing just theopposite, dwelling on how tired youfeel. Can you now see how yourthoughts have made you feel worseand worse all the time? You’ve beenon a collision course with inertia.There is only one way to reversethat; empty your mind of unhealthythoughts; affirm the value ofhealth; with weight you’ve alreadylost your system can now respondwith new vigor; revitalize your mindwith positive thoughts. Before youknow it, your weak feeling will passand you’ll get back the energy andvitality so characteristic of thosewho practice positive thinking for arefreshed body, mind and spirit.


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The “as if for-mula” consistsof your simplyacting as you

would like your-self to be.

Step Eight: Extend the full-

ness of life

In this section we are going todiscuss pleasure, YOURpleasure. That word often

wrongfully arouses feelings of guiltand self-indulgence, especially inindividuals who have been led tobelieve that enjoyment for its ownsake is wrong. Nothing could befurther from the truth. Anappreciation for the zest of lifeinvolves many delicious experiencesfor their own sake. Unfortunately,many obese people have become sorestricted in their range ofenjoyments that food remains theonly pleasure they do not denythemselves – and then, of course,they feel guilty about it. Thepositive thinker realizes that it isdiversity that adds bliss andhappiness to living.

Afraid to let herself go, the obeseperson represses her emotional lifeto the point where her spirit isdried up and stunted. The fear ofpleasure may actually become apathological phobia causing asheltered existence without everrealizing the contentment fromhappy experiences.

Pleasure is an essential ingredientin a good life. If it is absent, it isoften replaced by inappropriateingestion of food. It has been saidthat in our American culture today,food is probably the cheapest andmost easily available pleasure. Notso! It can be very expensive,especially when it results in obesityand associated ill health. We hopeto show you that there are manythings that are not only lessexpensive, but also more readilyavailable. They don’t even require atrip to the market or restaurant.Now, we are not proposing that lifeshould be nothing more than a

quest for one thrill after another.That would be self-defeating andwould end in a very banal, unhappyexistence.

Nevertheless, pleasure must beintimately interwoven with ourgoals so that they may be reinforcedand enhanced. Mostobese people arewilling to undergothe rigors of a weightreduction programbecause the goalweight is intrinsicallyentwined with reliefof multiplediscomforts, the attainment of anattractive figure, and newdimensions of living. The error liesin the central theme that foodoccupies in the objective forhappiness.

Widen your horizons

Accordingly, the obese positivethinker must be willing to add newdimensions to life, dimensions thatare oriented away from food andeating. That means we must bereceptive to the multiple f lavors oflife derived from other activities,persons, and things. We must bewilling to widen our options toinclude physical, intellectual,perceptual, and spiritual experiencesthat give joy and gratification.

The positive approach starts witha preparedness to break out ofpreviously defined boundaries and acultivation of becoming receptiveto a variety of rich adventures. Toventure forth on this expansiveroad, the positive thinker must bewilling to be curious, to takechances, so that he or she mayenjoy these pleasures sensuouslyand vigorously.

There has been an unfortunateeffort to categorize pleasures intotwo separate classes: the so-calledlower pleasures (biological: touch,food, sex) and the higher ones(aesthetic, intellectual, spiritual).Such an artificial division ofpleasure is a mistake since there are

differences in thequality of experiencewith each of themand a balance needsto be established.Moderation in allthings is still a goodrule and allows us toavoid emphasizing

any particular kind of pleasure tothe exclusion of another.

The important point we wish tostress is that there is a need for acontinuous path of development bywhich a person can learn toappreciate new areas of experience.By permitting a continual growthand expansion of our awareness ofthe whole range of pleasuresavailable to us, we are permitted todevelop our capacity to expand andunfold. Thus, we will never bebored. Boredom is an arch enemyof the obese person since it is mosteasily relieved, albeit onlytemporarily, by eating. The otherenemy is stress, but we have dealtwith that one in other portions ofthis work.

Boredom: symptom of the

negative thinker

With numerous opportunities forpleasure in life, there are many whofind their existence dull,monotonous and uninteresting.They invariably have a pessimistic,negative outlook on life. They areusually full of anxiety, feeldepressed, are bored during the day,yet can’t sleep at night. They hate


Page #11



Take one day at a time.

Relax. Repeat daily.

Part 3 (of 3)

getting up in the morning; hatehaving to face another dull day.They complain of lassitude andfatigue, and simultaneouslycomplain of “not enough to do.”They blame their surroundings andpeople they associate with for theirboredom. These negative thinkersreveal their limited appetites (exceptfor food) for the many pleasurablesatisfactions in life. They are onlyhalf alive and emotionallyimmature. Despite the boundlessopportunities for joyful experiencesin our modern day society, theycategorically insist that the onlypleasure in life they have left isfood. Their negative thinking inregards to food is often expressedby: “You can’t take that away fromme too!”

The positive thinker on the otherhand makes a real determined effortto seek new experiences. Weventure forth without guilt or fearand seize every opportunity torespond to new challenges. We areforever educating ourselves aboutthe wonders of the world we live in.There are new things to uncover,new ideas to intrigue the intellect,new pleasures to enhance therichness of life and living. Positivethinkers keep alive their sense ofcuriosity. We pursue activities thatdevelop our creative capacities. Wenever have enough time toassimilate new forms of knowledge.We never cease to wonder and beintrigued. There just isn’t enoughtime to be bored. The differencebetween the positive and negativethinker might best be summed upby the following dialogue:

Positive Thinker: Try it, you’lllike it!

Negative Thinker: No, I betternot. I might not like it.

The best way for the negativethinker to start becoming positive isto develop a healthy curiosity. Hereare a few areas toinvestigate (by nomeans complete).

The positive

thinker’s: ‘Try it,

you’ll like it!’ (To

counteract the

obese negative

thinker’s: “No, I

better not; I might

not like it.”)

History of variouscultures, how theydeveloped into ourmodern society;products from variousparts of our globe;interior decorating with all thevarious fabrics, colors and shades;collecting stamps, coins and similarhobbies; clothing and styles; music,playing instruments and listening tovarious kinds of music; sports(excellent one for the obesenegative thinker); literature, poetry,plays and crafts; mysticism, cults,theology; languages; goodsproduced by our civilization,airplanes, cars, bicycles; toys andgames. The list is absolutelyendless, limited only by theimagination. Life need never be dullagain. Such interests are much morefulfilling than the pursuit of tryingevery new restaurant with a specialcuisine.

Step Nine: The advantage of

hitting bottom

Probably the most profoundstatement that has ever beenmade about the person who

has hit the bottom is that there isonly one direction to go – and

THAT’S UP! Just think about thatfor a moment. What an advantageto have hit bottom. That’s really the

best place to be.Things can only getbetter. That’s animportant concept toremember when youfeel you have “justabout had it.”Nevertheless, as in allthe other stepsmentioned in thishandout, you muststart with the mind –in your thinking. Youmust start thinking UP!If you do that, you willstart the climb that willget you to the top.Always “look up” isthe positive thinker’smotto. The way willclear as long as you

keep up the positive spirit. Tobelieve that you are “down forgood” is the negative thinker’sattitude. We have seen many obeseindividuals who expressed that“This is the last chance I have tolose this weight and keep it off.”Then they go on to recite a longhistory of failure. When oneinvestigates the causes of previousbreakdowns, there is always oneelement that comes through loudand clear. The individual reversedher initial enthusiastic, positiveattitude to a negative one.

The precipitating event may havebeen a weight plateau, financialproblems, or and emotional trauma.More often than not, however, it isnot any single dramatic event thatcould be isolated and blamed forthe failure. Usually, it was a seriesof little pesky frustrations that gotthe individual down. Most majorchallenges are often met withremarkable powers from within.That’s due to the endless reserve we


Page #12



It is the littleday-to-day

irritations thatyou need to

learn to copewith. As they

pile up on you,you will eventu-

ally feel thatyou’ve hit

bottom.

all possess. It seems that in the faceof major tragedies, we are oftenable to mobilize these resources.

It is the little day-to-dayirritations that you need to learn tocope with. As they pile up on you,you will eventually feel that you’vehit bottom. One reason for thisphenomenon is probably a timeelement. The big events are usuallyshort-lived, and so is the negativethinking. On the other hand, whenlittle things seem to hammer awayon your spirits day after day, theinitial enthusiasm, no matter howstrong, seems to spring a leak andloses its force until it is replaced bynegative thoughts. We might termthis the “endurance principle.” Thedifficulties of human existence canget pretty tough. Even though youmight have put the weight controleffort under priority category one,once you’ve achieved some loss, youno longer feel the discomforts thatmade you decide to lose weight inthe first place and your prioritieschange. You then begin torationalize that it’s just too muchwork to keep going, that thingshave just gotten you down.

The solution is of course areversal of this negative thinking.You must begin to think positively:““NNootthhiinngg ccaann kkeeeepp mmee ddoowwnn..””Entertain this thought:“Fundamentally, nothing can get medown, because the basic humanquality deep within me resistsdefeat.” The one force designed tomeet and overcome even the mostshattering series of crushingcircumstances is the thought,““NNootthhiinngg,, bbuutt nnootthhiinngg ccaann ggeett mmee ddoowwnn..””“As long as I have faith in myself Ihave the most powerful forceoperating in my favor.” Never thinkdown – always think UP. Neverdoubt, even when you feel you’vehit bottom, there is only one way to

go, and THAT’S UP! Keep thatpositive thought going, and going,and going. It’s your most effectiveweapon, and since it’s in your mind,nobody can take it away from you.

Step Ten: You can deal with

any problem

Every once in a while wecome across an obesepatient who may have

progressed quite well initially, butthen seems to come to a standstill.He seems to lose interest, ceases todo his homework, and begins toslide back into former habitpatterns that looked almost asthough they had been licked. Whenquestioning such an individual as towhy he apparently has lost hismotivation, the invariable reply is:““IItt’’ss jjuusstt ttoooo mmuucchh wwoorrkk,, II ccaann’’tt ccooppeewwiitthh iitt.. IItt’’ss ggeettttiinngg mmee ddoowwnn..”” What hashappened? Having read this far, youshould readily recognize typicalnegative thinking.

Even as children we soon learnthat life is really a series of copingencounters. Some things we copewith quite well. Otherwise, wewould have never made it intoadulthood. If we could only applythe same thought processes we usedfor coping successfully in thosesituations with which we felt wecouldn’t cope, we would be able toconvert our failures to successes.

It has been said that success israrely attained by those who occupytheir time contemplating failure.Notice how thoughts once againinfluence feelings and ultimatelyaction. So, since thoughts are soimportant, why not aim your“thought-sights” as high aspossible? Aim them right at the top!

The positive thinker, on the otherhand, occupies his time bycontemplating (thinking about) onlysuccess. He never disclaims thepossibility of incredibleachievements. He tenaciously holdson to the thought: ““II ccaann ccooppee wwiitthhaannyytthhiinngg!!”” Now, that is not asinconceivable a claim as it mightappear to be. Yet, how is thisextraordinary feat accomplished?

Let’s review a few principles youshould have already learned fromstudying this handout:

1. Principle of indirection 2. Specialist in doing the impossible 3. Convert the “ifs” to “hows”4. Take one day at a time 5. The “as if ” principle 6. The power of words 7. The endurance principle 8. “It doesn’t matter”9. Remain goal oriented 10. Learn to relax

The best procedure for handlinga difficulty is to grab a hold of itand start to deal with it. Don’tindecisively and vaguely fool aroundwith it, but deal with it forthrightlyand at once. Now, by this we do notmean to imply that you should meetthe problem “head-on.” Rememberthe principle of indirection, sneakup on it sideways. As a positivethinker you have already decided totake the “im” out of the wordimpossible. Instead of wishing “ifonly” I had such and such a talent,convert that to, “How, am I goingto attack this problem?” Take itapart into its component sectionsand plan how you are going to dealwith each of them (“one day at atime”). Smaller segments are mucheasier to handle than one bigproblem. Next, act “as if ” you arealready overcoming it. Use the“power of words”: terrific, greatchallenge, fantastic problem,exciting experience, etc. Finally, the


Page #13



endurance principle: Keephammering away at it, “keep trying”until you overcome it. If at firstyou don’t succeed, “It doesn’tmatter.” Keep only positivethoughts in your mind while youkeep coming back with newapproaches. Eventually you willsucceed and you’ll have had a lot offun trying – even more fun inovercoming it. Just think what itwill do for your self-confidence.Even during the process of workingon the problem, your self-esteemwill ascend new heights. Why?Because, you’re actively coping now.You are DOING something aboutit. Before, you only negativelyspeculated: ““II ccaann’’tt ddoo iitt.. II ccaann’’tt ccooppeewwiitthh iitt..”” You’ve taken the “T” out ofthe word can’t.

Cultivate the qualities of a

philosopher

It is crucial to remember thatduring this entire process ofcoping, you keep your cool. It isnecessary to keep calm, meditate,relax. Your mind functions bestwhen you can control it. Takethings as they come and alwaysremain mindful of the positivethinker’s motto, “I can be themaster of anything that may happento me.” This calmness of mind isvital to coping with difficulties. Ifyou’re uptight and nervous youcannot grapple with a problemefficiently. When you getapprehensive or panic, you cannotfunction as an effective maturehuman being. Get your head onstraight. THINK – and thinkpositively!

The last part of the copingresponse is the endurance principle.The effort must be sustained. Thisis where you must harness thepowers of your imagination. Keep

your goal in mind. We have alreadytold you that we are all goaloriented beings. Never forget that.Sometimes the struggle is long andarduous, but if you can form astrong mental image of your goal(the long-range solution to theproblem) the little steps you have totake to get there will be bearable.You are in the process of achieving.The hard toil of continued “trying”will be reinforced by the enthusiasmwhich will continue to build as youget closer to your goal. And, don’tforget the relaxation part. “Easydoes it!” if the current strain seemsto be breaking down your effort.Let up a bit. Relax! Meditate! You’llcome back refreshed, with renewedvigor, from your inner pool ofendless resources. Then try again,but in a more constructive manner.That way you’ll never go stale. Theinspiration is there, just let it comeout. Meditate on somethingpleasant. Even better, go for a briskwalk while you meditate. Thechange of scenery and the physicalactivity will do wonders for themind. Intense and laborious mentalstrain can sometimes stymie yourbest efforts. The technique ofbreaking the strain by diverting themind to relaxation will tend torestore balance to your thoughts.You will be able to recapture yourpositive thinker’s disposition.

What do we mean by ‘trying’?

This is a word commonlymisused, in fact, abused, by theobese negative thinker. On manyoccasions we have had lengthyconferences with patients aboutproblems they have encounteredduring their weight control efforts.The most pressing ingredient duringsuch a problem-solving session isfor the patient to recover his or herpositive thoughts. Quite often wewill suggest a number of steps to

consider in overcoming theproblem. Whenever the interview isconcluded with the remark: “Okay,I’ll try,” we are always concerned.Experience has taught us that thesetypes of affirmations are not goodenough. On revisits, these patientsrarely report even having startedimplementing the previously givensuggestions. In fact, saying, “I’lltry” literally means, “I won’t do it.”It is a negative thinker’s response.The positive thinker affirms, ““II’’llllDDOO iitt!!”” If you want to become agenuine positive thinker, eliminatethe word “try” from yourvocabulary (and your thinking), andput in its place the phrase, ““II’’llll ddooiitt..”” It has a much more authenticconnotation of positive thinkingthan the phrase, “I’ll try it.”

Five coping recommenda-

tions

We would like to conclude thissection by listing some specific andpractical techniques of coping withdifficulties that might arise during aweight control program. It will alsoserve to summarize, in a workableform, the positive thinker’s way ofhandling problems.

1. Keep a cool head. Do not letyourself become overwhelmed bydifficulties. Don’t “dramatize” suchsituations. Be careful of the wordsyou use to describe them (rememberthe power of words). In any event,don’t panic. Use your head andTHINK, and always think positivelyabout problems.

2. Fragment the problem intoits components. Separate it intosmall manageable constituents. Thisis best done with paper and pencilto help clarify each element in yourmind. Approach the solution insmall steps.


Page #14



3. Start with the present. Don’truminate about your past failures inhandling similar circumstances. Dealwith the present and plan for thefuture. Nothing is impossible tosolve, if you will think positivelyabout it.

4. Use a step-wise approach.Never try a head-on collisioncourse. Remember the principle ofindirection. No problem is so bigthat it cannot be solved one step ata time. The important point is tokeep your goal in mind as you workon each step.

5. Heed professional advice,positively. Your weight loss team atClinical Nutrition Center is onYOUR side. Their suggestions aregeared to allow you to solve yourown problems. They cannot solvethem for you. YOU can, if you keepbelieving, keep working, keep onlypositive thoughts in your mind –eliminate the negatives.

A philosophical postscript

The formula for success in anyendeavor is made up of fouressential components:

1. Intelligence 2. Knowledge 3. Skills 4. Attitude

The most amazing finding is thatin studies which analyzed the partplayed by each of these fouringredients, the ““II--wwiillll--ssttiicckk--wwiitthh--iitt””attitude accounted for more than 90percent of the success achieved.They are all important. Yet, youshould be aware that without apositive mental attitude, brains andskill are useless. The will tosucceed, coupled with a belief inoneself and a positively oriented

mentality far out-shadows all otherrequirements for success.

A comprehensive weight controlprogram consists of many portions.It includes nutrition, exercise,education, stress management,behavioral control skills, and, ofcourse, positive thinking. Here too,the last one is of greatestimportance. We sincerely hope thatthese efforts will assist you inachieving a happier and moremeaningful life. If you put intopractice the principles we havediscussed, we know that it WILL.How do you like that for positivethinking? Our best wishes forYOUR SUCCESS!


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© Copyright 2006Clinical Nutrition Center

© Copyright 2002, AmericanSociety of Bariatric Physicians.

Adapted from materials from theLindner Manuals.

Documents

bm 9 enthusiastic weight control...Bad (negative) thoughts will make you feel bad. If you intelligently organize and discipline your thinking (rationally and realistically), you will