Anne Fletcher's Thin for Life
Anne Fletcher's Thin for Life: How It Works continued...
2. Take the reins. Make the decision to take action, choose a way to lose
weight, and begin making day-to-day decisions about food. You must face the
truth about your weight, how you eat, and how you look. "Develop a kind of
selfishness about yourself and your weight," she writes. "Accept that it's not
easy, it's not always fair. Be persistent."
3. Do it your way. "If you want to lose weight, you have to find what's best
for you," says Fletcher. For example, Ernie L. says, "For me, it was a
combination of exercise, psychological and
philosophical enlightenment, and healthy diet - low-fat, low-protein,
low-alcohol, and low-carbohydrate." Structured weight loss programs work for
some people; others like Ernie develop their own schemes, which rarely involve
a stringent diet.
4. Accept the food facts. You can't eat whatever you want. You have to make
low-fat eating enjoyable, writes Fletcher. She describes her Six-Week
Nondieting Weight-Control Plan and lists lots of substitutions for high-fat
products used in cooking. She also includes a detailed chart listing fat and
calorie content in many common foods.
5. Nip it in the bud. Tackle on a day-by-day, meal-by-meal basis, says
Fletcher. Closely monitor your weight. Establish a weight buffer zone ('I will
gain no more than five to 10 pounds'), and be adamant about not exceeding it.
Have a set plan of action if you hit your upper limit - like exercising more or
stopping snacking. Plan how you will handle high-risk eating situations like
6. Learn positive self-talk. Learn to control your mental dialogue, the
ongoing conversation in your head. When negative, self-defeating self-talk
outweighs the positive, coping thoughts, you're not going to do well in weight
management efforts. With positive self-talk, you'll come to believe in yourself
more and more, writes Fletcher.
7. Move it or lose it. Commitment to exercise is the single best predictor
of keeping weight off. It's not necessary to be an exercise fanatic - but
exercising consistently and enjoying it are essential, she writes.
8. Face life head-on. Learning how to cope with life's ups and downs -
without turning to food - can make a big difference in overcoming a weight
problem, Fletcher says. Those who have mastered weight loss have put an end to
the instant gratification of overeating. They've learned to deal with life's
problems in constructive ways, without turning to food.
Feel the gratification that comes from regaining control over your emotions
and your weight. When you get cravings, simply wait them out. Talk yourself out
of eating. Get counseling from a psychologist - it could help immensely.
9. Get more out of life. Balance your lifestyle, and your sense of craving
and deprivation will decrease, writes Fletcher. People who succeed at weight
control tend to develop new hobbies, interests, friendships. A healthy
lifestyle improves your self-esteem, which gives you confidence to make other
changes in your life.
Make a list of things you like about yourself - to give you the strength to
do better. List things you've always wanted to do, then figure out a way to do
them. Reward yourself - but without food.
10. Don't go it alone. Support from family and friends can be critical to
long-term success at weight control. For many people, individual counseling
(from a registered dietitian, social worker, or psychologist) is very helpful.
Others prefer group support like Weight Watchers' group meetings.