... Anne Fletcher's 10 Keys to Success are a cornerstone of her book. ...
They are:
1. Believe that you can become thin for life. "The masters' stories will help you believe in your own power to lose weight and keep it off forever," writes Fletcher. "The masters at weight control are living proof that weight destiny need not be controlled by your genes or by the fact that you're a 'slow burner.' The masters have learned how to 'stifle' their genetic legacy."
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 Non-dieting 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 parties.
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.
Anne M. Fletcher
