Discouraged
It was once announced that the devil was going out of business and would offer all tools for sale to whoever would pay the price.
On the night of the sale they were all attractively displayed, a bad looking lot. Malice, Hatred, Envy, Jealousy, Sensuality, and Deceit, and all of the other implements of evil were spread out, each marked with is price.
Apart from the rest lay a harmless looking wedge-shaped too, much worn and priced much higher than any of them. Someone asked the devil what it was.
“That’s Discouragement,” was his reply. “Why do you have it priced so high?”
“Because,” replied the devil, “it is more useful than any of the others. I can pry open and get inside a man’s conscience with that when I could not get near him with any of the other, and when once inside I can use him in whatever way suits me best. It is much worn because I use it with nearly everyone, as very few people yet know it belongs to me.”
It hardly needed to be added that the devil’s price for Discouragement was so high that it was never sold. He still owns it and is still using it.
Nihil Obstat William V. Agnew, S. J.
Imprimatur +George Cardinal Mundelein
Archbishop of Chicago
Affirmation: Don't Get Diet Discouragement*
No matter why you feel discouraged, it's never too late to get back on track with your weight loss plan. By: Judith Beck
Judith Beck, a highly respected leader in the field of Cognitive Therapy (also known as Cognitive Behavior Therapy, or CBT), brings her therapeutic touch to the problem of what to do when you find yourself getting discouraged on your diet.
Hi, I'm Dr. Judith Beck, the author of "The Beck Diet Solution."
Are you feeling discouraged and down about dieting? It's easy to go from discouragement to abandoning your diet altogether, so I'd like to suggest something for you to do.
First, it doesn't matter if you're discouraged because you strayed from your diet, because the scale went up, or because dieting just seems too hard.
To deal with your discouragement, you do the same thing. You think about what you'd say to your best friend if she were in the same situation.
First, I bet you'd have compassion for her. You'd probably say something like, "I'm sorry you're discouraged. But I don't want you to let this get you down! You're a wonderful person no matter what. And what the scale says is irrelevant to who you are."
If your friend strayed from her diet, wouldn't you say, "So you made a mistake. You're only human! You can't possibly be perfect. It doesn't mean you're bad or hopeless. You're supposed to make mistakes from time to time. Everyone does. What's important is what you do from here. Don't wait until tomorrow to get back to your eating plan. Start right this minute! You'll feel so much better if you do."
If your friend gained weight one week, would you want her to criticize herself? Would you want her to feel badly? Of course not. I bet you'd say, "Listen, if you gained weight because you didn't stick to your diet, all it means is that you have a problem you need to solve. It doesn't mean anything bad about you. It doesn't mean you can't diet. Let me help you figure out how to have a better week."
If she had stuck to her diet, it would be important for you to explain to her that the scale isn't supposed to go down every week. It may stay the same or go up because of hormonal reasons or water retention or other biological processes. You might encourage her by saying, "Just keep doing what you're doing. The scale will probably go down next week. If it doesn't, you can just try cutting your calories a little bit or increasing your exercise, and that should do the trick."
Finally, if your friend got discouraged because dieting just seemed really hard, you'd undoubtedly sympathize with her. It would also be helpful to find out if it seemed hard every minute of every day or just for relatively short periods of time on some days. You'd probably say, "I'm sorry it's been hard for you. Can I help you develop a plan for what you can do whenever it's hard—and that plan includes calling me!"
Learning to talk to yourself the way you would talk to your best friend is essential for dealing with discouragement. In fact, if you find yourself getting too self-critical, you might call your best friend and see what she has to say. I hope you'll try this!
*http://www.beliefnet.com/Health/Weight-Loss/2007/05/Affirmation-Dont-Get-Diet-Discouragement.aspx
How to Fight Discouragement When Dieting*
Losing weight can be very rewarding, but it can also be very discouraging. Sometimes we set goals that are not reasonable or simply don't follow a diet and exercise plan that will get results. Below are steps you can take to help fight discouragement.
(1) Give Yourself a Break - Don't bury yourself in guilt when you deviate from your diet and exercise plan. "Get over it" and get back on your plan the following day.
(2) You Have the Power - If you feel your eating habits are out of control, just remember .... YOU HAVE THE POWER. You will control food intake, food WILL NOT control you. Having a diet and exercise plan is vital for your success. If the eating plan you designed is too rigid, loosen up and allow yourself to eat more food, even more "light" desserts. This will get you back on track. After a few weeks, you can trim a few more things from your diet to lose weight.
(3) Stay Away From the Scale for 2 Months - One of the biggest disappointments is to jump on the scale after a week of dieting only to find that you have not lost any weight. Instead, concentrate on healthy eating habits and a good diet plan. After you have establish good eating habits for several months, then get on the scale. You will have lost substantial weight and discouragement will not creep in to sabotage your effort.
(4) Find a Diet Buddy - Join Weight Watchers or Take Off Pounds Sensibly (TOPS). Recruit a friend form work or home.
(5) Expect a Few Bad Days - Not every day will be perfect for eating and exercise. It's not what you eat wrong on any given day, but what you eat wrong over several weeks.
(6) Do Something! - The best way to fight discouragement is to take action! Don't be a victim. Analyze what triggered you to eat the wrong food. Acknowledge the problem and don't repeat the pattern. If you overate because someone made you mad, then acknowledge the problem, let it go and continue a good diet and exercise program the next day.
*http://www.strongshape.com/how-to-fight-discouragement-when-dieting.html
How to Fight Discouragement While Dieting*
A year into my "lifetime diet," I've discovered that there are days when I get discouraged. Sure, I've lost 45 pounds, I feel better, I have more energy, and people compliment me every day, but I still get discouraged. The ads and the tabloids are telling me to "LOSE 50 pounds in one month!!!" while restaurants offer ever larger platefuls of food.
When I started my new eating program (I don't call it a diet since this is a permanent eating change), I lost over 2 pounds a week. Now I lose 2 pounds a month. I hope to lose another 15 to 25 pounds - and it isn't happening quickly. So, yes, I do get discouraged.
Here's what to do during those "down days."
1. Why did you want to lose weight in the first place? to look better? To feel better? To live longer? Keep this before you at all times. Walking up a flight of stairs without working up a sweat IS worth it. So is wearing a bathing suit without feeling ashamed. Compare this to the fleeting satisfaction of a doughnut.
2. Remind yourself that this is a lifetime change, and this sort of change takes months and years, not weeks. Hopefully you're changing your lifestyle, not just trying to lose a few pounds by next week.
3. Don't eliminate your favorite foods altogether. This is important! There is no thought more discouraging than "I will never eat ice cream again," and no better way to make me go out and get a big bowl of ice cream!
4. Ignore the claims on the front pages of grocery store checkout magazines. Losing 20 pounds in 20 days is not permanent. Notice how they don't tell you how many pounds are gone a year later. Remind yourself that what you're reading about is called "yo-yo dieting," and leads to more and more frustration.
5. Remind yourself that you've learned a lot after all this time. You are much better able to defer eating, and get by with less food now. You feel fuller earlier in the day now. You are tracking your calories better.
6. If you're really discouraged, eliminate 100 more calories a day to speed things up, but do not go on a starvation diet. Maintain a MINIMUM number of calories as well as a maximum.
7. Add a few minutes of walking to your daily schedule, but do not go on an exercise binge. I am exercising in such away that it is sustainable for the rest of my life. Again, remember that you are not on a diet, but on a lifestyle change. This takes time, especially if you want these changes to be permanent.
8. Undoubtedly you've had to buy smaller sized clothing items. I hope you kept one pair of your "fat pants!" Go back and look at an old pair of pants. Try them on. Look at how far you've come already!
9. Ask your wife or husband if he or she notices the changes. Ask him or her to point out where they see it the most.
10. Ask yourself if there are any behaviors that are contributing to the problem. Are you getting enough sleep? Can you reduce your stress a bit? Are there emotional issues you're struggling with that are not diet-related? Talk to a counselor if your discouragement gets too strong.
11. Find a mantra, or short phrase, that you can repeat to yourself every day. I have a few - "hold the line," "steady on course," "you're in this for the long term," "you are winning, unless you decide to give up." You get the idea.
12. DO NOT GIVE UP. You CAN do this!
* http://www.ehow.com/how_5205451_fight-discouragement-dieting.html
PHOTO: joeburton.wordpress.com
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