Jeanine-s best friend wants her to be a bridesmaid at her wedding. Jeanine has said yes, but she-s dreading the day, even though it-s months away; she hates the thought of being the largest person in the wedding party. Daniel-s son wants him to go with him on the annual father-son hiking trip, which is some time away, but Daniel is hesitating; he fears that he is so overweight, he won-t be able to keep up with the other men and will embarrass his son.
Yet, Jeanine and Daniel have both already started on a weight-loss program which includes sensible food choices and exercise and they have both lost weight. Like so many of us, Daniel and Jeanine are stuck in the trap of thinking about themselves as overweight people. Psychologists and other weight-loss experts caution that this type of thinking is self-defeating.
You are What You Think
We have all heard the old adage -you are what eat- and know it has a certain amount of truth, but it is also true that -you are what you think.- Many people trying to lose weight believe that they can only think of themselves as thin people, after they become thin. Linda Spangle, RN, MA, author of Life is Hard, Food is Easy: The 5-Step Plan to Overcome Emotional Eating and Lose Weight on Any Diet, believes that this is a mistake. Spangle encourages her weight-loss clients to think of themselves as thin, even before they begin to lose weight.
One the secrets that Spangle shares with her clients is the power of -pretend.- By pretending that you are already thin, you gradually develop the thought-process and lifestyle choices of a thin person. Spangle encourages people to act as if they already feel good about themselves, even if they don-t. Tell yourself you look good, even if you don-t feel that way yet. Act like you would act if you were already slim.
Spangle cautions that this -pretending- or imagery should not become an escape that lets you throw your weight loss concerns to the wind. It is meant to build your self-confidence and it has worked for many people. Spangle-s -pretending- is a form of visualization or guided imagery.
Visualization Exercises
Visualization is a technique that uses the mental imagery to induce relaxation and self-confidence. It is highly effective in treating many health conditions, including stress and anxiety. Visualization is often used by athletes to prepare themselves for a great performance. Gerald N. Epstein, M.D., has found it visualization highly effective for motivating patients to lose weight. Epstein, the director of New York-s Academy of Integrative Medicine and Mental Imagery recommends practicing a simple imagery exercise before every meal.
The first part of any visualization exercise should be to relax. Sit comfortably, breathe deeply, and close your eyes. Now you are ready to focus on your images. Focus on the benefits of weight loss that feel most valuable to you. Are you concerned about your appearance? Then imagine looking a slimmer, more shapely you in the mirror. You are wearing that favorite outfit that you haven-t been able to wear for ages. Are you concerned with having more energy to do things? Then imagine yourself taking part in an activity you once enjoyed; you are lighter and more agile. You can once again enjoy physical activity. This little exercise takes only a minute or two, but by practicing before every meal you can learn to stay focused on eating sensibly.
Visualization may seem awkward at first. With continued practice it becomes easier. Strive to make the images as vivid as possible. Feel yourself dancing in that favorite black dress. Feel the wind on your face as you imagine yourself running or hiking or pedaling your bike. You feel alive and invigorated.
The brain responds best to the most -real- images. Brain imaging shows that the same parts of the brain respond certain experiences, rather they are real or imagined. We all know how -real- a dream can seem and guided imagery uses the same brain capacity used in dreaming. In other words, if you imagine yourself capable of something, like weight-loss, the subconscious works to help you achieve this goal.
Martin Rossman, MD, co-director of Mill Valley, California-s Academy for Guided Imagery recommends practicing guided imagery in the morning, right after you get up and in the evening, right before you go to bed. Practicing visualization upon awakening and immediately before sleep allows the imagines to more easily sink into the subconscious.
An Image for Success
Guided Imagery is receiving increasing attention from the medical community. If you are uncomfortable or unsure of practicing the technique on your own, there are many experienced imagery therapists who can guide you through the process. There are also audio tapes for use on your own, that can help you learn to focus your imagination and achieve the desired results. If you are still skeptical about the benefits of visualization, give it a try anyway. What have you got to lose (if you-ll pardon the pun)?
Jeanine-s best friend wants her to be a bridesmaid at her wedding. Jeanine has said yes, but she-s dreading the day, even though it-s months away; she hates the thought of being the largest person in the wedding party. Daniel-s son wants him to go with him on the annual father-son hiking trip, which is some time away, but Daniel is hesitating; he fears that he is so overweight, he won-t be able to keep up with the other men and will embarrass his son.
Yet, Jeanine and Daniel have both already started on a weight-loss program which includes sensible food choices and exercise and they have both lost weight. Like so many of us, Daniel and Jeanine are stuck in the trap of thinking about themselves as overweight people. Psychologists and other weight-loss experts caution that this type of thinking is self-defeating.
You are What You Think
We have all heard the old adage -you are what eat- and know it has a certain amount of truth, but it is also true that -you are what you think.- Many people trying to lose weight believe that they can only think of themselves as thin people, after they become thin. Linda Spangle, RN, MA, author of Life is Hard, Food is Easy: The 5-Step Plan to Overcome Emotional Eating and Lose Weight on Any Diet, believes that this is a mistake. Spangle encourages her weight-loss clients to think of themselves as thin, even before they begin to lose weight.
One the secrets that Spangle shares with her clients is the power of -pretend.- By pretending that you are already thin, you gradually develop the thought-process and lifestyle choices of a thin person. Spangle encourages people to act as if they already feel good about themselves, even if they don-t. Tell yourself you look good, even if you don-t feel that way yet. Act like you would act if you were already slim.
Spangle cautions that this -pretending- or imagery should not become an escape that lets you throw your weight loss concerns to the wind. It is meant to build your self-confidence and it has worked for many people. Spangle-s -pretending- is a form of visualization or guided imagery.
Visualization Exercises
Visualization is a technique that uses the mental imagery to induce relaxation and self-confidence. It is highly effective in treating many health conditions, including stress and anxiety. Visualization is often used by athletes to prepare themselves for a great performance. Gerald N. Epstein, M.D., has found it visualization highly effective for motivating patients to lose weight. Epstein, the director of New York-s Academy of Integrative Medicine and Mental Imagery recommends practicing a simple imagery exercise before every meal.
The first part of any visualization exercise should be to relax. Sit comfortably, breathe deeply, and close your eyes. Now you are ready to focus on your images. Focus on the benefits of weight loss that feel most valuable to you. Are you concerned about your appearance? Then imagine looking a slimmer, more shapely you in the mirror. You are wearing that favorite outfit that you haven-t been able to wear for ages. Are you concerned with having more energy to do things? Then imagine yourself taking part in an activity you once enjoyed; you are lighter and more agile. You can once again enjoy physical activity. This little exercise takes only a minute or two, but by practicing before every meal you can learn to stay focused on eating sensibly.
Visualization may seem awkward at first. With continued practice it becomes easier. Strive to make the images as vivid as possible. Feel yourself dancing in that favorite black dress. Feel the wind on your face as you imagine yourself running or hiking or pedaling your bike. You feel alive and invigorated.
The brain responds best to the most -real- images. Brain imaging shows that the same parts of the brain respond certain experiences, rather they are real or imagined. We all know how -real- a dream can seem and guided imagery uses the same brain capacity used in dreaming. In other words, if you imagine yourself capable of something, like weight-loss, the subconscious works to help you achieve this goal.
Martin Rossman, MD, co-director of Mill Valley, California-s Academy for Guided Imagery recommends practicing guided imagery in the morning, right after you get up and in the evening, right before you go to bed. Practicing visualization upon awakening and immediately before sleep allows the imagines to more easily sink into the subconscious.
An Image for Success
Guided Imagery is receiving increasing attention from the medical community. If you are uncomfortable or unsure of practicing the technique on your own, there are many experienced imagery therapists who can guide you through the process. There are also audio tapes for use on your own, that can help you learn to focus your imagination and achieve the desired results. If you are still skeptical about the benefits of visualization, give it a try anyway. What have you got to lose (if you-ll pardon the pun)?