Phil suggests for successful weight management.
During the program, he listed his seven keys to follow for weight management. I'll list each individually and give you my thoughts on each key:. The Right Thinking: His idea is that you have to believe you can achieve results and that you can't always blame others. My two cents: Wow!
This is a critical component of weight management programs that is rarely addressed. In exercise psychology, we use the term 'self-efficacy' to describe someone's belief that they will be able to achieve successful behavior change. Simply put, if someone doesn't believe they can change, they won't try hard to change. The person who doesn't believe in themselves will not succeed in their weight loss efforts in the long-term.
The Healing Feelings: His idea is that people too often eat for emotional reasons and that is a large cause of gradual weight gain over time. My two cents: This aspect is vitally important to take into consideration. I believe that being aware of emotional eating is the first step to creating dietary change.
His next law helps solve this issue. Create a 'no-fail environment' : Simply put, if you get rid of the junk food in your house, you can't be tempted to eat it.
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My two cents: This is common sense and I've experienced this in my own eating habits. In America, we have the constant urge to snack. If we don't have a lot of snack food around, this will add up to many calories not eaten each month. In the end, this leads to longer and healthier lives. Mastery over food and overeating : His idea is that you need to be aware of the time during the day when you are likely to binge on food, and then to make sure you are doing something during that time so you can't over-eat. My two cents: This is another good point that I've rarely seen discussed.
It's one more strategy to use for achievement. Take a walk, call a support buddy, or simply engage in a random act of kindness. Do something positive during your "challenging" moments, rather than indulge in those weaker moments.
Eat high-response, high-nutrition foods : His idea is that you should focus on eating foods that take longer to prepare and longer to eat. The idea behind this is that most of these foods are more natural and are less likely to be binged on.
My two cents: This is another way of supporting the consumption of healthier foods. If you think about it, the truly unhealthy foods are usually the ones that we can scarf down and then want another.
These are usually highly-processed foods. He's right on! Eating less processed and refined foods as he recommends is one of my first recommendations to clients. Intentional exercise : Dr. Phil believes that you have to plan your exercise. If you don't, it probably won't happen. He also believes you should do it even if it's not fun because you are doing it not only for yourself, but also for your family. My two cents: While I was happy to hear him discuss exercise, I believe it should have played a more significant role in his long-term strategy.
However, I liked his general philosophy that some exercise is better than none. I would encourage people to try to find some type of physical activity that they can enjoy because that will drastically increase the chances of creating a successful exercise habit. However, I appreciated his viewpoint that if you don't currently like the exercise, tough it out for a little bit.
You may find that it just takes a while to learn to enjoy the exercise. Have supportive friends: Have friends that will support your weight management goals, rather than detract from them.
If you have friends that are constantly living an unhealthy lifestyle, what are the chances that you will be able to make healthy choices when you are around them? This method is not a regular weight loss process where they only keep track of their diet. He believes that people should stop counting calories and instead start changing the way them look at themselves.
He wants them to take control over their life and find out why they are eating wrong. What is accurate about this diet is that it highlights the importance of making behavior changes in order to succeed your weight loss goal. Behavior changes is significant for any fad diet people choose to tackle.
This technique involves seven different key steps that you have to go through to be able to succeed with this diet. The steps will not only help you to.