Learning To Say No - The Secret To Weight Loss
It might have begun with a Thanksgiving during your childhood when your mother asked if you wanted a second helping of mashed potatoes. Or a teacher at your elementary school might have given you a gold star if you cleaned your plate. You were perhaps taught that it's wrong to waste food and that a hearty appetite was a wonderful thing. The problem is, such cues from your environment might have caused you to learn the wrong lessons when it came to food consumption. In our society, a lot people have difficulty saying "no." They want to be part of the crowd and they don't want to stand out for non-participation. They will do all they can to blend in and that leads them to say "yes" more periods than they'd like to. In fact, the epidemic of alcohol and drug abuse may be due in part to the refusal of a lot people to say "no." Admitting that you have a problem overcommitting yourself is the first step to progress. It displays that you have a amazing deal of insight into your own troubles with food and you want to alteration your bad habits and substitute them with admirable ones. But this can be difficult, given the fact that so a lot families have a number of rituals involving food. Also, unlike cigarettes or marijuana, food is not considered inherently bad - nor should it be. However, you need to learn how to use food effectively. Part of your training begins with learning the power of "no" or "no thank you." You need to learn to assert yourself, to recognize that you do not have to go along in order to obtain along. You realize that you're doing yourself no favors by accepting extra helpings of pasta - in fact, you can be doing your body a amazing deal of harm. The key now is to do something about it. What's the best technique to undergo assertiveness training? One method you could use is role-playing. Practice saying "no" to extra servings with the aid of a friend playing the role of adversary. In this "pretend" situation, you may feel more comfortable saying "no." You will also learn that saying "no" isn't the end of the world; that you will not automatically lose friends by taking a "negative" stance. Another trick you might use is making certainly that you do not slouch while sitting at the table for your meals. Slouching indicates defeat - a belief that a situation is hopeless. With your head held high you will gain the confidence you need to say "no" - and to mean it. Yet another effective strategy is to keep a journal recording your ideas after you've said "no" - either to more food or to a commitment you just can't handle at this time. Putting your feelings in writing can be quite cathartic. It can also aid you with problem-solving, enabling you to figure out methods that you could say "no" without hurting another person's feelings. Something else you will need to learn is that it's not important for you to fulfill another person's expectations. In other words, whether your Aunt Mary thinks you're eating ample really doesn't matter. If you recognize that you're overweight, Aunt Mary's viewpoint shouldn't be taken into account. You must do what you think is best in order to take control of your eating. Assertiveness will not happen immediately. But, with practice, you could learn to say "no" like a pro. And you - and your waistline - would be better off as a result of what you've learned. |
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