Use This One Word to Have More Self-Control With Food

I have found it alarming that in this information age, where there is so much accessible nutrition and exercise information, that child and adult obesity rates have soared. At the end of the day, no matter how much we tell people to "get a little more active and watch what you eat," this just does not really help. Nor does it seem to help when someone or some program gives them answers on eating "dos and don'ts," when they have not first asked themselves, why they want to lose weight and what they are truly willing to do to succeed.

I developed a weight loss strategy based on one simple word: LOSE. That's right L-O-S-E. is what I am sharing with you today in hopes that it will inspire you or anyone you know to begin asking empowering questions instead of searching for answers.

My coaching for weight loss is all about helping my clients discover "whys and hows" for themselves. I am not saying commercial weight loss programs across the board are not valuable. What I am saying, however, is that true self-awareness must come from asking ourselves powerful questions and answering them for ourselves.

Make no mistake, my weight loss coaching model is not a silver bullet, lose body fat while you sleep, and wake up 20 years younger, and twenty pounds lighter fantasy gimmicky plan. Rather, these questions represent a sample of the many motivating questions I use with my coaching clients. They are designed to help you capture the mindset you need to make healthy decisions and do healthy behaviors.

I suggest seeing a physician and nutritionist for questions about your physical health or dietary issues. You may also want to seek out a qualified mental health professional if you suspect you are suffering from any significant mental health concerns or eating disorders.

That all said, to employ my LOSE approach, I encourage you to ask yourself these questions below if you have a problem losing eight and a strong tendency to emotionally overeat.

The L in L-O-S-E stands for letting go. What thoughts and behaviors do you need to let go of the most to stop overeating and abusing food?

The O represents options for accountability. How can you start to become more accountable to yourself in your relationship with food?

The S is about setting goals. What small and larger weight goals can you set for yourself to capture your own motivation?

The E represents engaging in new thoughts and behaviors. What new thoughts and behaviors can you "own" to help you reach your goals.

As an example, I will share how a 29-year-old weight loss coaching client of mine, Julie (not her real name), used these questions to help her lose 20 pounds in six weeks. Our coaching sessions went from weekly to now once a month and she has kept her weight in a manageable range for 16 months and counting.

Amongst some other conflicts, Julie realized that she had to let go of her guilt of emotionally "leaving behind" her best friend and boyfriend who she tended to overeat with. Of course, she could remain in these relationships, and she did, but she had to Let go of her need to conform and participate in their spontaneous food feasts.

Next, Julie became aware of Options when I questioned her about what she wanted to do differently. The first option she pursued was to download a food management app on her smartphone and use it to become more mindful of her daily food choices. She also started requesting a takeout container right away when she went to a restaurant with her boyfriend or friend. This helped her to not be a victim to restaurant "portion distortion." She also optioned to "retire" from the need to justify to her boyfriend and friend about why or what she was doing concerning her becoming more accountable to herself about her eating.

Julie set attainable goals for her weight loss. Most exciting, she also set a goal to call me when she hit her first inevitable weight loss plateau rather than sabotage any further progress as she had in the past.

Julie engaged her health-conscious friends, engaged in joining a yoga class, and engaged me as her coach to help her stay consistent in two essential skills all along the way: self-soothing and problem-solving.

Self-Control Essential Reads

When Do People Think Abstinence or Moderation Is Better?

Buddha, Darwin, and Dumbledore: How to Override Our Impulses

Jeffrey Bernstein is a psychologist with over 23 years of experience specializing in child, adolescent, couples, and family therapy.