THINK YOURSELF THIN

Experts say losing weight is all in the mind...

By Anna Magee

If you just can’t seem to shift the pounds, it may not be how you eat, but how your mind works that’s the problem. We show you how to rethink the negative traps that will trip up your diet.

THINK-ME-FAT TRAP: "I've been to the gym – now I can indulge!"
SUPER-SLIM SOLUTION: "I've worked hard, I deserve the VIP treatment."
“It’s easier to consume calories than burn them off,” says Laura McLaughlin, nutritionist for Fabulousdiets.co.uk. “If you overeat after working out, you may end up gaining weight.”
A 10st woman would have to jog for an hour to burn off a medium portion of chips, so your workout isn’t a free ticket to indulge. Curb cravings with an energy-rich snack before the gym, then rethink your post-gym reward – a relaxing bath or new jeans will satisfy you more than a fatty snack.

 

THINK-ME-FAT TRAP: "I've had a burger, I might as well have the fries too."
SUPER-SLIM SOLUTION: "One treat at a time – the burger is an indulgence but I'll save heaps of calories ordering salad."
“The calories in a burger won’t show up on the scales, but add a large serving of fries and they might,” says Dr Judith Beck, author of The Beck Diet Solution (Constable, £10.99). “Swap the fries for a salad and save a huge 427 calories – 42 per cent of which is pure fat!”
Sian Porter, consultant dietician and spokesperson for the British Dietetic Association says: “Think about balancing out your treats with something healthy. Enjoy your burger, but have it grilled, skip the chips and eat plenty of greens.”

 

THINK-ME-FAT TRAP: "My family has a weight problem – I’m destined to be fat."
SUPER-SLIM SOLUTION: "I can't change my genes but I can change my habits."
“Fat genes are a convenient excuse,” says Sian. “But less than one per cent of people actually have a genetic weight problem.”
However, you may have inherited bad habits from your parents, which is something you can change. “Look at the diet you were raised with – once you’ve identified the bad patterns, you can change them,” advises Sian. “Take it slowly: add an extra serving of vegetables at dinner, say no to that biscuit and you’ll soon see a difference.”

 

THINK-ME-FAT TRAP: "If I had my own personal trainer and chef like celebrities, I'd be thin too."
SUPER-SLIM SOLUTION: "There are plenty of slim, healthy people who aren’t rich and famous to inspire me."
“Every celeb or model I’ve worked with is unhappy with their body,” says psychologist and medical nutritionist Naomi Beinart. “If you think only celebs stay skinny, look around at your colleagues or friends who maintain a healthy diet and steal their secrets. Or ask if they fancy a daily power walk with you at lunchtime. Healthy lifestyles are catching.”

 

THINK-ME-FAT TRAP: "I've had a bad day – crisps will make me feel better."
SUPER-SLIM SOLUTION: "I need to think about what will really make me feel better."
The emotional parts of the brain control compulsive eating, which is why we snack to feel better. “Instead of numbing your feelings with food, ask yourself what you really need,” says Ursula James, author of You Can Think Yourself Thin (Century, £9.99). “If you’re stressed, it could mean writing a list of all the things you have to do. Or if you’re sad, try listening to some music, then crying it out.”

 

THINK-ME-FAT TRAP: "I will ban fat from my diet to lose weight."
SUPER-SLIM SOLUTION: "My body needs fat to function."
Your fat phobia could be scuppering your diet. “The right fats not only help register satisfaction in the brain after eating – they can also help you lose weight,” says Nigel Denby, dietician and author of The GDA Diet (Capstone, £7.99). “Monounsaturated fats, which have been shown to help burn body fat, are found in nuts, olive oil and dark chocolate.”

 

THINK-ME-FAT TRAP: "Why lose weight in the winter? I’ll wait for summer."
SUPER-SLIM SOLUTION: "Stay fit all year round and I won’t have to crash diet in the spring."
“Do you really want to do double the dieting and exercise to get into shape for the holidays?” asks Sian. “It’s not realistic and most short-term diets fail. And it’s more important to eat well and exercise in winter – you might be covered up, but being active makes you feel more energised and happy.”
Need inspiration on those gloomy days? “Keep summer holiday reminders around the house,” says Sian. “Hang a bikini or strappy sundress on the back of your bedroom door, or put up a picture of yourself on holiday, to remind you summer is coming – and when it does, that you want to look and feel your best.”

 

THINK-ME-FAT TRAP: "I hardly eat anything – why can't I shift this weight?"
SUPER-SLIM SOLUTION: "If I'm overweight, there's a reason. I'll plan my meals more carefully."
“People who can’t shift weight may have a disorder such as an underactive thyroid, so check with your doctor,” says Dr Judith Beck. “But it’s more likely you’re taking in more calories than you’re burning without realising.”
Try choosing your menus for the next week, including healthy meals and snacks, and buy the ingredients in advance.

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