Permanent weight loss requires understanding thoughts. Thoughts drive emotions, actions and inevitably your results. Evaluating thoughts critically, challenging fixed false beliefs and being intentional with new thoughts are key components of getting results, including permanent weight loss. In this four-part podcast series, I discuss the thought model in-depth. During this episode, I provide an overview of the theoretical model called the Thought Model. The next episodes will focus on (1) thought downloads, which help you critically evaluate thoughts, (2) being intentional with your thoughts, and (3) planning for the future.
Commonly, we have predefined and implicit expectations of other people. In coaching, we refer to this concept as our manual. Our manuals for spouses, friends, neighbors and coworkers are often extensive. When people fall short of these expectations, our thoughts spiral and assign meanings to their actions. These thoughts cause emotional turmoil, which often result in actions like buffering with food, alcohol or other vises undermining our weight loss efforts. During this podcast, I discuss this concept and present an alternative approach.
Have you ever considered all the things in your life that you’ve started and stopped? All the things you didn’t follow through on, such as professional aspirations, personal commitments, gym memberships and weight loss programs? We’ve all had the experience of getting a great plan and then watching it fizzle out. We give ourselves innocent sounding excuses, but most of the time this is our primitive brain seeking the path of least resistance. In this podcast, I ask the question “How different would your life be if you ALWAYS followed through on your plans?” and discuss how our primitive brain often sabotages plans, including weight loss efforts.
Manipulation is a behavior that involves managing or influencing skillfully, typically in an unfair or coercive manner. While commonly used in interpersonal relationships to achieve a desired outcome, we often turn to these same techniques to motivate our own weight loss efforts. Just like a spouse or coworker may rebel against manipulative tactics, self-manipulation typically undermines our desired outcomes. In this podcast, I discuss how manipulation or coercion is ineffective and I offer self-love as a more effective motivational tool.
Meditation is a useful tool for managing stress, cravings and achieving permanent weight loss. Through actively calming the mind and body, meditation can reduce the stress hormones that contribute to weight gain. Additionally, the practice of meditation allows you to train your brain to better manage urges and cravings. Meditation also allows you to become more aware of your thoughts and emotions that drive actions and inevitably your results. During this podcast Dr. Vaughn will discuss the practice of meditation, the physiological effects on the body, the meditation mindset and recommendations for how to get started.
Any new skill requires practice, failure and fine-tuning to become proficient. The practice of losing and managing weight is no different. Each day, you will encounter small successes and failures that will require you adjusting your approach. The challenge is to see these failures as opportunities to refine your plan rather than let them undermine your progress. In fact, every failure brings you one step closer to success and is a natural part of the learning process. In this podcast, Dr. Vaughn discusses how practice and failure is a necessary and inevitable part of the weight loss process.
Like a toddler learning to walk, sometimes we struggle and fall. Setbacks are expected anytime you are practicing a new skill, such as managing weight. The ability to overcome these setbacks, regain balance and continue moving forward is necessary to successful and sustained weight loss. This podcast discusses how having a determined mindset is essential to achieving and maintaining permanent weight loss. Listen to more DelaneMD Podcasts on www.delanemd.com, iTunes, Spotify, Stitcher and Google Play.
Food journaling is essential to permanently lose weight. Why? Because it works! Studies have shown journaling to contribute to successful and sustained weight loss. Food journaling provides data to help with food plans and decision making. In this podcast, I discuss the efficacy and components of food journaling for effective and permanent weight loss.
Learning to manage urges and food cravings is essential to lose weight and prevent weight-related disease. In this podcast, Dr. Vaughn discusses managing the strong desires or impulses to eat foods that don’t serve the body. She introduces the idea of recognizing and validating the urge without acting upon or complying to the urge. In addition, Dr. Vaughn recommends using the Urge Pad as a tool for managing unproductive thoughts and feelings that often undermine weight loss efforts.
Indulging in unproductive thoughts, such as worry and confusion, can undermine happiness, accomplishment and even weight loss. These thoughts keep our brain spinning without producing a useful action. Indulgent emotions are our primitive brain’s attempt to minimize negative emotions by avoiding failure. This podcast will help you better recognize indulgent thoughts and overcome them so you can achieve your goals.