Where do I find self control when it comes to dieting?

I am really trying to lose at least 20 pds by july but I have no self control I take phentrimine 37.5mg but I still eat what I want what is wrong with me why cant I snap out of it? anyone have any good dieting ideas for me?Where do I find self control when it comes to dieting?
I guess you need to ask yourself why do you want to lose weight? What are your goals? Write it down, and remind yourself every day. Then you need to find out what is really going on when you don't have control. What is the mental trigger?





There is no easy answer to losing weight. There is no magic pill/supliment/diet, that is going to magically help you shed the pounds. Sorry. Calories consumed need to be less than calories burnt. It will be hard work, phyically and mentally.





Every one is different. Generally speaking, diets do not work. They may only be a short term solution. You need to think healthy lifestyle. Could you really stick with the cabbage soup diet for the long haul? It doesn't have too be hard, but it may require a big shift in your lifestyle.





Eat sensibly and in moderation, and exercise. Be mindful of the calories that you consume, watch out for hidden calories from fats and sugars. The more processed the food the more likely it is to be high in fat, and or sugar. Don't beat yourself up over it though, allow yourself little rewards along the way, don't go overboard, you know what's right.





When you diet and reduce calorie input alone, your body may respond by sheding a few pounds initially, but the body may soon switch to energy conservation mode, (waiting for the famine), and you may feel tired and lack energy. Exercising while maintaining a health lifestyle, will help build lean muscle. Lean muscle will have an added benifit of burning calories at a faster rate. Once you have recovered from the initial muscle soreness and fatigue, you will feel better, and have more energy.





The most important thing to keep in mind is to be realistic. It may be a longer process than you think, but keep at it. Monitor your progress and celebrate your achievements, no matter how small, and don't get dissapointed by set backs, learn from them. You need to feel good about yourself, and remember that your weight shouldn't define who you are.Where do I find self control when it comes to dieting?
How to get off the Diet Merry-Go-Round





';That's it--Monday the diet starts! Once I lose this weight, I'll never gain it back. My mind is made up. No more sweets for me!'; How many times have you said this, especially after seeing summertime slimness fade into wintertime bulge? Unfortunately, although these thoughts may strengthen your resolve in the short run, they start up the cycle of gaining weight, losing weight, and gaining again.





Consider how many times a dieter's noble intentions have succeeded for a short time only to end up with the same 10, 20, or even 30 pounds back on within weeks or months. This special report is designed to show you how to shift your focus away from dieting and help you to refocus on changing habits and thoughts responsible for weight problems in the first place.





When the honeymoon is over





What happens when the novelty of going on a diet has worn off? The average person gets down on himself, and the diet merry-go-round is in progress: I have no will power. Once I start eating, I can't stop. Why can't I just psych myself up like I did in the beginning? I have no motivation. I guess I'll always be fat.





If you have these thoughts, the honeymoon excitement of beginning a diet is gone--and so are all your good resolutions to continue to work at it. So accept the fact that there's a limit to how often you can renew this fervor and realize that a ';diet'; alone is not going to solve your problem.





Will power vs. self-control





Dieting is work, work, work, and takes lots of will power. But until you are ready to move away from the will-power mode and into the self-control mode you'll be on the diet merry-go-round. Will power is the resistance of desire when it arises. That is what goes on when you simply put on blinders and won't let anyone or any food interfere with your diet regime. You are able to resist the most powerful food lures. At a cocktail party, you may be able to resist all but sparkling mineral water with a twist. But who can live like that forever? And can you really go to cocktail parties for the rest of your life and consume no calories?





Self-control, on the other hand, comes about when you rearrange your food environment as well as the way you think about food and dieting, and as a result, the desire to eat arises with less frequency and less intensity. Self-control means that you really have to change the food signals along with the sabotaging thoughts and attitudes that made you gain weight in the first place.





Applying self-control when going to a party might mean that you eat a large salad before leaving home. That way you won't be battling a ravenous desire to eat everything in sight. Another way is to purposely station yourself somewhere away from the food to limit your temptation. Better, allow yourself one or two cocktails and several carefully chosen hors d'oeuvres, rather than none at all. Those self-control strategies are something you can live with, and they are far more realistic, less painful, and more effective measures than sheer will power.





Rearranging your food environment





In order to gain self-control, begin by rearranging your food environment. That means you must first examine the ';signals'; or ';cures'; that trigger your desire to eat. These signals might be things like the easy availability of food, the smell of food, or waiting so long between meals that you let yourself get too hungry. The trick is to change the signals and your responses to them. For example, consider the availability of snacks at home or in the office--cues that trigger eating. To practice self-control, stop and ask yourself if you really need to buy or bring in snacks in the first place. If they're not there, you can't eat them. If they're there because someone else is supplying them, encourage your family or friends to keep them out of sight. Or set an example by eating fresh fruits and vegetables instead.





If your problem is overindulging at noontime, practice self-control by first examining your breakfast. If you eat a decent morning meal, or have fruit at a mid-morning snack break, you can avoid self-starvation and subsequent indiscriminate eating at lunch. Also, if at a restaurant for lunch, try to give what you're ordering some thought. Otherwise you can get so wrapped up in conversation that you forget what you've ordered or you don't realize what--or how much--you're eating. Don't set yourself up for temptation by accepting everything that automatically comes with your meal--ask that foods like french fries or sour cream be withheld. You could also consider trying to have business discussions in a nonfood-related situation; invite your colleagues to ';talk shop'; some time other than at mealtime.





These self-control strategies actually involve a three-step process for rearranging your food environment:





1. Avoid confronting problem foods by not buying them or keeping them out of sight.





2. Prevent extreme hunger, so that the impact of surrounding food signals is less.





3. Develop alternatives--that is, choose lower calorie foods or engage in activities away from food.





How to go about changing your cognitive environment





The Greek philosopher Epictetus once aptly stated that ';men are disturbed not by things, but by the views which they take of them';. In other words, what we think about the situation, rather than the situation itself, is often what determines our feelings and subsequent behavior. And, all too often, thoughts or cognitions and self-defeating, potentially leading to overeating or binge-eating. Or the way you think could be positive or helpful and could lead to more appropriate or controlled eating.





Negative thoughts can set up a self-fulfilling prophecy. That is, you tell yourself something is going to happen, and it does. Consider two weight-conscious friends who are planning to go away for a weekend. They will stay at their favorite country inn, known for miles around for its fine cuisine. Because of their thoughts prior to leaving, the two will experience food (and weight gain) in a totally different manner. One anticipates the weekend by thinking: Well, there goes the last month of dieting. I have no control when it comes to good food. By the end of the weekend I'll probably have gained 10 pounds. So I may as well eat what I feel like eating--starting now!





The other's thoughts about the excursion are: When it comes to eating, the weekend won't be easy. But if I'm careful, I can splurge a little next weekend. Besides, it's only for two days. I'll set my sights on feeling good from exercise and buying myself a new outfit rather than dwelling on food.





It's quite clear who will most successfully get through the weekend. The one is setting up for failure with self-defeating, sabotaging thoughts. The other, in response to the same situation, is thinking ahead productively and will be less likely to overeat. If you identify with the first person, try to change your cognitive environment by taking the following steps:





Try to become aware of sabotaging thoughts that set you up for failure.


Evaluate your thoughts to see if they make any sense--are they logical, reasonable, or helpful?


If your thoughts don't make sense, try challenging the sabotaging instinct and change it into a helpful, positive state of mind.


Now go through these steps using the first person as an example:





Well, there goes the last month of dieting. One weekend of eating will not defeat the purpose of a month-long diet. Change the thought to, two days of eating what I want won't make me gain weight if I'm careful when I get back.


I have no control when it comes to good food. I've been eating well for a month and have been very careful, even though there are high fat foods around me.


By the end of the weekend, I'll probably have gained 10 pounds. So I may as well eat what I want starting now! No one can really gain 10 pounds of fat in a weekend. I'll watch what I eat today so I can eat a little more on the weekend.


Realistic goal-setting





One of the ways to avoid self-defeating thinking in the first place is to set realistic goals. If you set unattainable standards for yourself, you feel like a failure and are prey to thoughts that precipitate eating. For example, in setting goals for a weekend away, ask yourself if it would be realistic to go with the notion that you won't eat any deserts or will eat only salads. You would be far more likely to succeed if you decided to have only one dessert a day, particularly if you are accustomed to having dessert after every meal.





In setting goals, it is also helpful to avoid absolute statements, such as ';I'll always eat...'; or ';I'll never eat...'; After all, if you decide that you'll always have salad for lunch or never eat another candy bar, what is the likelihood that you will follow through? Indeed, if your long-range goals are to eat less fattening lunches and cut back on sweets, you're better off setting small goals that will get you where you ultimately want to be. For example, if you are used to eating a four-course lunch, try substituting a salad three times a week. Or if you eat two candy bars a day, cut back to one, substituting fruit for the other.





Make your goals ';action-oriented.'; That means specify what you will do rather than what you will be. For example, I'll have only one donut for breakfast rather than my usual two or I'll start walking for 20 minutes on my lunch hour every other day is more achievable and less abstract than I'll be 10 pounds thinner by the holidays.





Avoid making absolute statements that would be impossible to achieve. Set goals you can live with. When you want to change a habit, take small steps that will get you to your ultimate aim rather than attempt to change all at once.





Make your goals action-oriented, specifying what you are going to do to change. Give yourself permission to fail. You can't possibly meet all of your desires 100 percent of the time. However, if you repeatedly have trouble meeting a particular goal, you may need to readjust it because you have set it too high.





Getting rid of the diet albatross





Wouldn't it be a relief to think that you will never have to go on another diet? But, as a matter of fact, most people who successfully conquer a lifelong weight problem manage by watching their calorie intake. The majority find it easier to control weight if they eat small to moderate amounts of skinless poultry, fish, and lean meats along with plenty of vegetables and fruits that are free of butter and sauce. At the same time, they go easy on fatty meats, rich foods, and desserts. That doesn't mean that they can't slip away for an occasional weekend of indulgence and a bit of gourmet cuisine. But when they return home, they need to resume their calorie-conscious eating habits in order to avoid gaining weight.





Given the fact that needing to watch what you eat is a part of life, why not get rid of the diet albatross that hangs around your neck? Indeed, it's no life to live constantly bemoaning that you're ';always on a diet'; or ';starting a diet every Monday.'; Thinking like this, you constantly feel deprived, and food crosses your mind all the more. When you return from your weekend away, you're better off to think of Monday as the day to return to your normal eating habits--not to a diet. For, certainly, many people find they feel better in general when they eat lighter, lower-calorie foods than when they eat fatty, rich fare.





Finally, anyone who tells you that weight control is easy is pulling your leg. Indeed, it involves a commitment to reasonable eating and regular exercise. But as long as you're on the diet merry-go-round, you'll be going around in circles with your weight. Directing your energy to the self-control strategies of changing your food and cognitive environments--as well as realistic goal-setting--are the most successful ways to help you keep weight off in the long run.





EDITOR'S NOTE: This report is not intended for people who need to lose great amounts of weight. For those individuals, we recommend a comprehensive program that incorporates medical treatment, diet, exercise, and behavior modification. Reprinted with Permission of the Publisher, Tufts University Diet and Nutrition Letter, 322 W. 57th Street Box 34T, N.Y., 10019.





WAYS TO CUT CALORIES WHILE PREPARING FOOD:





Trim all the fat from meat before cooking.


For pan-frying, use a pan with a nonstick finish to eliminate or reduce the need for fat.


If frying in a regular pan, try cooking spray instead of oil.


To render more fat than by frying, broil meat that you normally would pan-fry, even as a first step to stews. If meat is browned in a pan, drain off all fat before adding other ingredients.


When preparing soups, stews, or meat in sauces, allow time to refrigerate the mixture until the fat congeals and can be entirely removed and discarded.


Rather than saut茅 vegetables in butter, margarine or oil, cook them in a small amount of water with herbs or in bouillon.


For meat glazes and other uses, choose juice-packed canned fruits instead of those packed in syrup. Also use unsweetened juices and applesauce.


Use tuna fish that has been packed in water rather than in oil or wash oil off oil packed.


For salads and for marinating or basting poultry or meats, use a bottled low-calorie dressing. Marinating before cooking also eliminates the need for using fat.


When broiling or baking fish, use wine, bouillon or lemon juice instead of butter.


If using mayonnaise or sour cream, try a low-calorie reduced fat version instead of the regular kind. Also, consider replacing some of the mayonnaise or sour cream with non fat plain yogurt. Be willing to experiment with the preparations.


When stuffing poultry or fish, use a vegetable stuffing rather than a bread or mixture of both using less bread than vegetables. Omit butter or oil.


In gelatin desserts, use the sugar free kind.


To save 25 calories a tablespoon, use butter or margarine rather than cooking oil.


If you use flour as thickening agent, use less and settle for a thinner sauce or substitute cornstarch for flour. The same amount of cornstarch has twice the thickening power, and it is about equal to flour in calories.


To flavor low-fat sauces, experiment with adding some of the following: the cooking liquid from vegetables, lemon juice, herbs and spices, bouillon cubes, onions, celery, water cress and mushrooms.


In general use liquid skim milk and dry skim milk instead of milk and cream. Use skim milk for custards.


If a recipe calls for coating meat with flour before browning, brown it without flour.


When meat is cooked in liquid with aromatic vegetables (carrots, onions, turnips, etc.), as in a pot roast, you can thicken the sauce with the pur茅ed vegetables. To pur茅e them, press through a sieve, a food mill or blend them in a food blender with some of the liquid; and then add to sauce.


Use lean meat in all recipes. When you buy ground beef, specify lean round or sirloin. (These cuts are usually just as economical because they have no excess fat.)


Before cooking chicken, remove the skin and any loose fat. You can remove the skin after baking for moist meat.


Rather than fry chicken in butter, margarine or oil (which can take as much as 1/3 cup), brush with one tablespoon of fat and roast in the oven.


If meat, poultry or fish is served with a sauce to spoon over rice or noodles, serve the sauce either unthickened or on the thin side.


Use whipped butter or whipped margarines for spreads. The air or water they contain reduces the fat content and cuts their calories almost in half.


Choose canned or frozen vegetables that are plain instead of combinations containing rich sauces.


Learn which are the low - or no-calorie foods and serve them often in meals and for snacks. Some are: green beans, green peppers, leeks, celery, cauliflower, carrots, water cress, zucchini, lettuce and cucumbers.


Weight Loss Tips


from Prevention Magazine, February 2005, Rodale Press





1. Weight loss potential is higher in people who eat whole grains rather than refined.





What are whole grains? Oatmeal, 100% whole wheat bread/crackers, rye bread, brown rice, barley, bulghur, wheat germ, millet, couscous etc. If unsure, check the label. There should be at least 2 grams of fiber per serving. Don鈥檛 be fooled by a refined white flour product with some caramel food color and a tablespoon of whole grain added.





2. Eating the right amount of protein will help you lose more weight and retain more lean body mass.





3 oz. of fish, poultry, meat (the size of a deck of cards) or dairy twice a day is adequate for most people. More protein than you need will be stored as fat.





3. Minimize cravings by eating fruits and vegetables every few hours.





If these are eaten instead of soda and chips you might lose 1 lb. per week just from this one change.





4. Eating sweets between meals will make you hungrier.





The average American eats 31 teaspoons of sugar, honey or high fructose corn syrup per day. Depending on your size only 10-12 teaspoons per day is healthy. That is less than 1 can of soda or bottled energy drink or juice drink. Occasional sweets are fine but eat them don鈥檛 drink them and consume them after a meal rather than as a snack.





5. Eating a small amount of unsalted nuts every day helps curb your appetite.





Every kind of nut is different so eat a variety. Depending on the size of the nut 10-20 per day is enough. You also get the nutritional benefits of the protein, healthy fats and fat soluble vitamins





6. Calcium from low fat dairy may increase the breakdown of fat while suppressing fat storage.





Eat 2 or 3 servings per day of skim milk, low fat yogurt, 1%cottage cheese, low fat ricotta, skim mozzarella etc.





7. Drinking water boosts your metabolic rate without adding calories





Don鈥檛 wait until you feel thirsty. Sip on water all day long.





Traditional Holiday Menu Items


Tips to Cut Calories





You can enjoy these tasty food in your traditional holiday meals because 1) they taste good, and 2) they鈥檙e not overloaded with extra calories.





It鈥檚 always good to keep your portion sizes small, but sample a little of everything, if you wish! When you eat a little more than usual try to increase your activity for that day. (Follow the big holiday meal with a nice walk around the block!)





Turkey 鈥?This is a good, lean meat to serve as holiday meals. Avoid extra calories by staying away from the pre-basted, butterball varieties available and serve this great-tasting meat without added gravy. Turkey is lower in saturated fat and has about two thirds of the calories of duck or goose.





Stuffing 鈥?Your favorite bird-stuffing recipe can be used but stay away from added butter or sausage. (One pound of sausage and 陆 cup butter or margarine contribute about 2800 calories and 295 gm fat!) For added moisture and flavor, use bouillion, celery, apples and raisins.





Sweet Potato 鈥?Just 4 ounces of marshmallow, 录 cup brown sugar and 1/3 cup butter or margarine in a recipe can contribute about 1600 extra calories to plain sweet potatoes. Why not add an interesting flavor by using a little concentrated orange juice and rind, and half the butter or margarine you usually use.





Cooked Vegetables 鈥?Stay away from heavy, rich sauces that could easily double or triple the calories in your vegetable dish. Try using a little lemon juice or a blend of herbs and spices, which are likely to add interest for your guests without the extra calories.





Salads 鈥?Fruits and vegetables, the basis for salads are usually low in calories nd high in nutrients (especially vitamins A and C). Instead of adding rich or creamy dressings that contribute excess calories and may mask the good tastes of your food, why not serve a raw fruit or vegetable, relish or salad without dressing?





Desserts 鈥?Sweets do not have to be your holiday downfall! If you followed many of the above suggestions for cutting calories, and if you can limit the portion size of your dessert you can enjoy the satisfaction of having a taste of those tempting items. Basic recipes can be modified to cut out extra calories from fat and sugar. Pumpkin pie made with evaporated skim milk instead of light cream can save about 150 calories per 陆 cup used. Try a lighter pumpkin chiffon pie recipe for less calories or make the pie without the crust, for even less calories. Have your small piece of pie without added whipped or ice cream. As for the calorie-filled mincemeat pie, use a lattice-crust topping instead of the basic two-crust recipe, and substitute 1 cup of fresh cranberry-orange relish for 1 cup of mincemeat for even more flavor. (Save about 700 calories per pie!)





A Word About 鈥?


Beverages 鈥?Holidays can be a time of parties and rich traditional holiday drinks. Consider the calories in 8 ounces or eggnog, about 290, and decide if it鈥檚 worth having just one drink. Tom and Jerry鈥檚 can be made with less alcohol, or without alcohol (add hot water) and a little nutmeg sprinkled on top. A cheerful low-Calorie punch can serve as a holiday treat. For the party-goer, try a glas of sparkling club soda, tomato juice or Bloody Mary mix on the rocks (without alcohol) to eliminate many extra calories.





Sweet Treats 鈥?Many holiday traditions involve special cookies and candies and may focus on the baking and decoration of these holiday treats. Cookie and bar recipes can be modified to cut down on Calories by using on-half the amount of sugar and cutting down by one-third the amount of fat called for in the recipe. Use dried fruit pieces for decorations and for extra nutrition rather than frosting. Fruit alone makes a nice sweet treat for your family. Think about some new, low-calorie traditions to start with your family!





DON鈥橳 FORGET


Besides consuming greater amounts of higher-calorie foods, people often are more sedentary in their activity during the holiday season. While cutting down on excess calories, think about being more active to compensate for extra foods eaten. For one of those new, healthful holiday traditions, plan a family ski outing or ice-skating party. Or bundle up and walk through your neighborhoods to enjoy the cheerful holiday decorations.





Happy Holidays!!














Sleep to Lose Weight?





Lack of sleep causes neurocognitive and hormonal changes. With a lack of sleep leptin levels drop and ghrelin levels rise increasing appetite. These hormonal changes may also slow the metabolism and cause the body to retain fat.


In a recent study, people who slept less than 4 hours per night were 73% more likely to be obese than those who slept 7-9 hours per night. Those who only slept 6 hours per night were still 23% more likely to be obese.


Source: Archives of Internal Medicine, Jan. 10, 2005; Prevention, May, 2005





If you are having trouble sleeping, there are tapes and CD鈥檚 you can check out for free in the Wellness Resource Center in the lobby of the Ambrose Health Center





Easing into sleep: This tape tends to send the mind, body and emotions to sleep in a positive way so the listener can sleep deeper, better, more effectively. Audiotape


Healthful Sleep: Designed to promote peaceful sleep; create relaxed feelings of safety and calm; release muscular tension in the body; clear the mind of worry and obsessive thinking; heighten a sense of protection and support. Followed by continuous music. CD


PM Yoga Meditations: Tune into your breath, heart and mind to find deep relaxation, intuitive guidance and a calm strength to let go of the day鈥檚 stress and prepare for a night of restful and rejuvenating sleep. CD





For a complete list of tapes and CD鈥檚 - Resource Center











What Successful Weight Losers Do





Since 1994 the National Weight Control Registry (NWCR) has been studying individuals 18 years and older who have successfully maintained a 30-pound weight loss for at least one year. The average participant in the study has actually lost approximately 60 pounds and maintained the loss for about five years. Two-thirds of the successful weight losers were overweight as children and 60 percent reported a family history of obesity. About half the participants lost weight on their own without participating in a formal weight management program.


Why are some individuals successful at losing weight and keeping it off?





Here are some key findings from the NWCR ongoing study on successful weight losers:


鈥?They make substantial changes in their eating and physical activity habits to lose and maintain their weight, and they maintain these changes.


鈥?They keep track of their calorie intake.


鈥?They eat healthy low-calorie, low-fat foods that include fruits, vegetables, and other high-fiber foods.


鈥?Eight out of ten eat breakfast every day.


鈥?They engage in 60 to 90 minutes of physical activity daily. Walking is the most popular activity.





Successful weight losers report a significant improvement in their self-confidence, mood, and physical health. They find maintaining their weight loss gets easier over time. They get used to and start to enjoy their new way of eating and getting more physical activity.








The National Weight Control Registry is a collaborative effort of James Hill, PhD, of the University of Colorado and Rina Wing, PhD, of Brown University and the University of Pittsburgh.


Source: National Weight Control Registry, www.nwcr.ws











Watch Your Waist





The body mass index (BMI) is regularly used as an indicator of risk for cardiovascular disease. A BMI of 25 to 29 is considered overweight and a BMI of 30 or higher is considered obese. These numbers can indicate a greater risk for heart disease





But, new research suggests that waist circumference measurement may be a more accurate indicator of heart disease risk. The study found that waist size (belly fat) correlated more accurately than BMI (total body fat) to the heart disease risk factors of high blood pressure, elevated blood sugar, and elevated cholesterol. Based on the study results, to lower your risk for heart disease, men should strive for a waist size of 35 inches or less and women 33 inches or less.
ya, stop taking crap..... you loose weight by cutting calories and excercise.... drink one of those slim fast or carnation instand breakfast for 2 meals a day - eat a couple pieces of fruit between meals and eat a childs portion of food for dinner!!!!!!! going out to eat?? ask for a take out container first off and put 1/2 of all of your food in it for dinner tomorrow. hard to get started - but just do it!!!!!
Keep busy and after 2-3 weeks you won't crave so much. Foodovereating is an unfortunate addiction.
Well, listen I would get a membership to a gym, then i would throw away all that stuff that makes you gain weight, and go To Whole Foods or someplace like that, and buy some healthy food. I did this and whoa, in about 2 weeks i look healtier, and defiantly FELT healthier.....my advice is....be your own cause
hi, i would like to say that if there is a will there is a way. therefore, what you need to do is to make a strict diet plan, whereby you see yourself in your dream dress less 20pounds %26amp; that dress will keep reminding you that yes if you to the diet plan soon enough, you will fit into it. ie the dress will be sort of an inspiration.
The best motivation for me is to buy something that I love but can't quite get into. Looking at it everyday keeps me conscious of my goals. Then, everytime I go to eat something that I shouldn't, I think of my new clothes and how good I'll feel when I can get into comfortably. My vanity is the only thing that works for me. Try appealing to your own vanity. Ask yourself ';Is this cookie or this cheeseburger worth me not being able to wear these shorts?'; or ';Would I rather eat pizza or wear a two piece this summer?'; It really works for me.
when u have an urge, punch your stomach hard while whispering ';cut';. Then smoothly touch your hair and go through it while quietly saying ';fresh';