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Motivation & Behaviour

 Dowload our My Story So Far PDF

Believe in Yourself

This is paramount, if something goes wrong, don’t panic be clinical and determined to put it right. If we don't learn from our mistake they become one of life’s wasted experiences. Learning new habits will take time and conviction and you are not expected to get everything right straight away. You will make mistakes along the way, which is all part of the learning process and will help you to maintain when you have reached your personal target – If you make a mistake, pick yourself up and continue the journey.

Believe in yourself and focus on what you want, how you think will affect how you feel and will determine what actions you take. If you do stray from your weight loss plan, don’t give up!  One mistake won't undo all the good you have achieved, don’t give into those negative and destructive thoughts, they will almost certainly lead to overeating.  Believing and repeating  " I have not failed, I had a temporary lapse, I am now back on track". Learn from event and remind yourself of what you have achieved. Talk to yourself positively about your achievements and get back on track.

By refusing certain foods for a short period of time, learning to say NO and meaning it, and starting to feel positive and great about yourself and your achievements will create a positive environment for you to continue to lose weight.  One success will lead to another......

Introduction to changing your behaviour Dowload our About Me PDF

An important key to ensuring that your weight loss is successful and manage your weight in the future is to examine your past eating behaviours and identify your triggers to overeating.  Be honest with yourself.  Once you have gained awareness around issues identified, you can apply simple positive mind changing techniques to alter your behaviour and gain back control.

Control your thoughts; your thoughts are extremely powerful. Changing negative thoughts can make you feel and act better..... If an apple seed was planted in your garden you would expect to see an apple tree grow.  Our thoughts are just like planted seeds, they will grow, and then grow stronger and bloom. So if you want positive and successful experiences don't plant negative thoughts in your mind.  "If you think you can or if you think you can't, it will most probably come true".  You can with a positive mental attitude make your weight loss a good experience, one that you enjoy!

Setting Goals - Download our Letter of Intent  PDF

Setting realistic goals related to your health and happiness every day is the key to success. Record your Goals (e.g. - Activity Goals, Clothes Size, Measurements and BMI etc.) and plan a luxury treat that does not include food for when they are achieved.  Record your goals and your Rewards. Your goals do not have to be just around weight loss but could be something that you would really like to do as you start losing weight e.g. dancing, horse riding and Theme Park ride!  Losing weight will open a whole new world full of adventure and activities. Writing down list of things that you would like to achieve each day makes them more powerful and easier to stick to. 

  • Be Realistic - Set yourself achievable targets, once met, you can set a new target or have platforms that you are aiming for.
  • Be Specific – Be clear and provide details, what are you aiming for: reps – minutes done, speed achieved, distance etc.
  • Be Time Specific - Set a time frame such as next week, next month or next year (short or long term goals)
  • Make it Acceptable - Set yourself a target of something you enjoy doing to ensure you will continue 
  • Make it Exciting - You’re far more likely to achieve goals that excite or interest you
  • Make a Record - Keep a record of your results and track your progress 

Food and Mood Diary   Dowload our  Food & Mood Diary PDF

A Food & Mood Diary is a brilliant addition to your weight loss plan and will help you gain awareness of your thoughts, feelings and behaviour which can cause you to overeat.  You may notice a pattern and learn triggers that prompt you to think about food.

When completing your entry into a Food and Mood Diary it is a useful tool to ask yourself four specific questions, this can be a great source of reference and can be used to identify common themes associated with your eating patterns.


Where Who, Was, What....

  • Where was I?
  • Who was I with?
  • Was I actually physically hungry?
  • What time of day was it, What was I thinking & feeling before I ate & after?


It’s a good idea to try and review your food and mood diary at the end of each day, make notes of any positive actions that prevented you from over eating or making unhelpful choices, report anything that you feel proud of. Use this tool to learn more about yourself and begin to establish healthy balanced eating! 


The Diet Saboteur
There’s one in every crowd— at the office, in your group, among your closest friends and family. Sometimes they mean well, sometimes they seem a tad malicious, often they have no idea how they’re sabotaging you. But every time you take a step forward to gain dominion over food, they’re at your elbow-- offering you a brownie, some chips, an extra heaping helping of pasta. 

Unfortunately intentionally or not all dieters generally know someone who could be labelled as a "Diet Saboteur", friends, family, mothers and loved ones that do not want you to stick to your diet, for whatever reason. Sometimes it is because they have formed reward habits with food and are treating you, or looking after you and trying to cheer you up, possibly the diet saboteur could stand to lose a couple of pounds themselves, and watching you successfully lose weight makes them uncomfortable. There are many reasons why a diet saboteur acts to destroy you plan and not all are done with intention.

Other times it is all about control. The diet saboteur knows deep down inside that, their relationship with you will change if you succeed at your diet. They may want to keep their shopping buddy or find solace in eating with you. They may not even realize that they are sabotaging your diet, but they are. This type of person is the work colleague who brings in yummy snacks and insists on eating them together at break. Or the husband who insists that you eat out one night, even knowing you are on a diet.

Sometimes it is hard dealing with a diet saboteur because they are a close family member, a friend or a co-worker. This is someone you care about and they care about you. For whatever reason your diet has thrown them into a tailspin. Focus on your own reasons to succeed and stick to your diet!  It is less important that you understand why the diet saboteur is acting, but more important that you focus on your own actions. The best way to handle the diet saboteur is to be polite but firm. You don't want to engage in an argument about their actions -- simply focus on positively refusing what they are trying to give you. If you don't accept it, they can't sabotage your diet. It is that simple.

Thought Record - Dowload our Thought Record PDF 

Multi colored cogs inside an outline of a human head  Different situations can lead to irrational thinking, which can cause intense feelings and lead us to behave in ways not in line with our goals. Everyone uses this kind of ‘crooked thinking’ but the key is to interrupt this thinking process and change the crooked thoughts to more balanced thoughts. Remember, balanced thinking means more stable feelings so you can make healthier choices. A key tool to help you in this process is a ‘Thought Record’.

Once you’ve discovered the situations which led you to overeat, the next step is to change those repeated patterns of behaviour. The principle tool to use to help you achieve more balanced thinking is a thought record as below:

Here’s how to complete a thought record:

Once you’ve discovered the situations which led you to overeat, the next step is to change those repeated patterns of behaviour. The principle tool to use to help you achieve more balanced thinking is a thought record as below:

Here’s how to complete a thought record:

  • Identify a situation when your behaviour was not in line with your goals or a situation that caused extreme feelings or reactions.
  • List all the automatic thoughts that you had related to the situation. Like a domino effect, one thought leads to another.
  • Identify the resulting feelings and list! Tip – feelings tend to be one word variations of sad, happy, angry and anxious.
  • Jot down your behaviour in the identified situation.
  • Identify your strongest feeling or emotion and underline it.
  • Ask yourself, ‘Which thought, from my thoughts column, is most closely connected to the strongest feeling?’ This is the Hot Thought; the juiciest thought that drives your behaviour. Write it in the box!
  • Examine evidence (however trivial it may seem) for and against this Hot Thought. The idea is to stack up the evidence against this unrealistic thought.
  • Using your evidence against the Hot Thought, identify a more useful balanced thought.
  • Intense feelings should now be reduced. Are there any new feelings or changed feelings?
  • Write down new preferred ways of behaving.

Practice thought records regularly (in any situation when you have a strong feeling/reaction or when you do something not in line with your goals). This will help you to become more adept at using them as a tool to help you change your behaviour for the long term and reduce ‘crooked’ or unhelpful thoughts.

Achievements, Affirmations and Support Dowload our Self Motivation Affirmations  and My Achievements PDF  

Heather Small's song "What have you done today to make yourself feel proud" is a great inspiration for personally recognising your achievements. At the end of every day, make a note of three things that you have achieved that day that you are proud of, they do not have to be grand gestures, they are generally small actions that only you are aware of and that made you feel a sense of achievement, pride and pleasure. Do not dwell on those things that you have not achieved. Use motivational statements to interrupt "crooked thinking" – write a statement and place it where you can see it throughout the day, e.g. "I am important" - "I can stick to my eating plan", I will not eat biscuits".

Ask family, friends, loved ones, etc. to help you. When feeling vulnerable ask if you can text them, if you are feeling low ask them to remind you how well you have done so far. Support could really help you to succeed.

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