Losing weight is a process that can be divided into several phases. Some researchers compare it to the process of recovering from addiction. Losing weight is also a process of learning different health habits that make for a better – healthier – lifestyle. Psychologists DiClemente and Prochaska created a model in which they distinguish six stages of each change. Follow these stages carefully and devoted to them 10 principles regarding weight loss.
TABLE OF CONTENTS
- The pre-contemplative phase – I do not even think about the change yet
- Phase of reflection – I am wondering whether to take action
- Decision phase – I clearly decide that I am taking action
- Phase of operation
- Consequence phase – I persistently maintain the taken action
The pre-contemplative phase – I do not even think about the change yet
Motivation must result from your conscious decision – you will not start losing weight until you realize that you need it.
Be honest with yourself – you will not resurrect motivation if you cheat yourself. Until you admit to yourself that you need to lose weight, forget about motivating yourself.
Phase of reflection – I am wondering whether to take action
Motivation has different shades – see them all! Make a list of factors that speak for you to start losing weight. Think about why this is important to you, what encourages you to do so. List also the cons that may discourage you.
Visualize probable scenarios – imagine what your slimming efforts will look like.
Decision phase – I clearly decide that I am taking action
Take into account your surroundings – search for support. The phase in which you decide to start losing weight is very delicate. Make sure that among your loved ones there are people on whom you can count on getting support.
Phase of operation
Make a pact with yourself and with people. It will be easier to persevere in your decision if you promise not only yourself that you will lose weight – inform people around you about it.
Observe yourself and your reactions. At the beginning of losing weight, try to strengthen your positive emotions related to your every little success.
Consequence phase – I persistently maintain the taken action
Create new patterns of action – be prepared for your life after losing unnecessary kilograms will not be the same as before. Fix new habits and do not give up even for the smallest exceptions.
Rediscover determination – try to discover new layers of motivation in what you have already achieved. Clothes that are smaller in size are great on you? Show it out!
Beware! The end of weight loss does not mean that you should forego the motivation you have always carefully cultivated while losing weight. Your success is not given to you once and for all – remember the healthy habits that you have worked out – keep them!
Now answer the question in which of the stages you are now and what motivational steps you should take to successfully move to the next stage and complete the change process successfully.