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This Lose Weight Using Thought Management 101 technique was developed by Gene Teglovic, author of Thought Management 101: Wake Up and Be Happy. It applies the principles of Thought Management 101 to manage your conscious thoughts, actions, and subconscious programming connected to your body image, eating awareness, and exercise, which results in your losing weight. Read the free instructions below to get started.

Lose Weight Using Thought Management

1.  Introduction and Preparation

This section introduces the basics of the Lose Weight Using Thought Management 101 practical application technique.

Please keep in mind that this technique is not meant as medical advice. If you are on any kind of diet or other recommendation from a healthcare professional, this technique does not advocate any deviations.

If you have tried other weight loss techniques, and none have worked well, it is time to start becoming aware of, observing, and managing your thoughts about and your body, eating awareness, and exercise.

Being overweight is a big problem in American and other cultures. Why? There are many broad reasons, and perhaps many reasons specific to you.

We as humans have evolved from a place of constant need to hunt and gather our food to a place where we have food in massive abundance, in many parts of the world. In other parts, we are not so lucky.

Of course, the abundance of food is a wonderful accomplishment. With this wonderful accomplishment, however, we have lost track of eating awareness, which is the main cause of being overweight for most people. 

Easy, cheap, fast food is everywhere, and it contains unhealthy ingredients that leave us prone to weight gain. Sugar, fat, artificial ingredients, preservatives, and many other items in our foods lead to all-to-common diseases such as diabetes, heart disease, high blood pressure, and obesity.

We have different body types, genetic predispositions, exercise habits, preferences, customs, traditions, and histories regarding how we consume food. Societal, familial, and cultural norms all influence our food intake and, in turn, our bodies. These and other factors affect our relationship with food buying, preparation, and consumption, along with our body’s ability to efficiently process what we eat.

Our eating habits, the types of foods we prefer, body image, and exercise habits began in childhood, and then changed as we moved through our teenage years and into adulthood. We often don’t know why we are overweight, and this is all the more reason to become aware of our thoughts.

The subject of weight gain and loss can be overwhelming. We can have a few extra pounds, and we can have extremes, such as is obesity, anorexia or bulimia. These conditions may be rooted in deep psychological issues, for which professional help is needed. This technique does not negate the need for medical or psychological professional assistance, and I encourage you to seek it if you or your loved ones are faced with any extreme eating disorder.

Yet, there is one basic principle anyone can use to lose weight, regardless of our differences. What is this basic principle?  

We need to change the way we think about our bodies, our eating actions, and our exercise habits if we want to lose weight. Our thoughts lead to actions that affect our ability to gain and lose weight. If we can become aware of these thoughts, observe them, and then manage them better, our actions will change, and we will lose weight.

Actions regarding our bodies, eating, and exercise are based on both conscious and subconscious thoughts. This weight loss technique works to change conscious thoughts and their related actions, and then deprogram the subconscious mind.

So, regarding conscious actions related to weight loss, we begin by becoming aware of, observing, and managing thoughts associated with your body image, eating awareness, and exercise habits.

2.  Changing Conscious Thoughts and Actions

This section guides you through the steps needed to become aware of, observe, and manage your thoughts and actions regarding your body image, eating awareness, and exercise habits.

2.1  Changing Conscious Thoughts and Actions About Your Body Image

Your body is a miracle. It is the extraordinary vehicle in which a sliver of your soul is riding during your existence on this earth. It allows you to experience life as you know it.

The body is the wonder of all we know. Nothing we can create in science or find in nature compares to its ability to heal, think, and survive. People have dedicated their lives studying it for as long as humans have existed. Yet, we only barely understand how it works and why it behaves the way it does.

Whether you like it or not, you are stuck in the body you were given, although you can change some parts of it with varying degrees of pain, money, and success. The amount of excess body fat, or weight, you carry on your body also changes throughout your life.

Know that being a little overweight is not a health risk for most people. Think very carefully about why you want to lose weight, and how much you want to lose. Is it to conform to the expectations of the culture and other peoples’ views of how your body should look? Or is it because you appreciate a body that is healthy and in good shape? I hope it’s the latter.

Being attractive to others is completely subjective, and is based on the views of the beholder. The reactions of others to the way you adorn your body with clothes, jewelry, aromas, and other enhancements is also subjective. The image you put into the world should be your own, based on what makes YOU happy, and not for the sake of pleasing others.

Love your body and its image, no matter what its shape, size, color, age, or current state. No one, especially the media or general public, can tell you what is best for your body, except you and perhaps certain medical professionals. The more you love yourself and your body image, the more others will love you in return. Do not be shy or insecure because your body does not conform to someone else’s expectation of how it should look.

As you practice the process of changing your thoughts and actions around eating awareness and exercise, as the remainder of this page spells out, you will begin to lose weight. As you do, continue to love and appreciate the miracle that is your body.

If for some reason you regress and go back to gaining weight, do not worry about your body image. Be kind to yourself. Gently go back to the steps and get back on track. 

2.2  Changing Conscious Thoughts and Actions About Eating Awareness

The Lose Weight Using Thought Management 101 technique starts with becoming more aware of your thoughts about food, and, especially, the process of eating itself.

If you are already on a certain kind of diet, such as the Atkins Diet, an athletic training regimen, or supplements, this technique will complement that work.

Why You Eat
Eating not only keeps us alive. It’s pleasurable, facilitates communication, and drives the economic machines of nations. It is the core activity of the human race. Everyone has to eat.

What You Eat
This technique for weight loss does not dictate that you eat any specific kinds of foods, take any supplements, or change what you eat today. Literature abounds on this topic, much of it by nutritionists and other specialists, and I encourage you to research it. This technique is more focused on conscious thoughts, actions, and subconscious thoughts about your body, eating awareness, and exercise habits.

Deciding what you “should” eat versus what you do eat can be very complicated, based on your body type, age, and many other factors, especially your food likes and dislikes. Most people will not stick to diets that dictate they eat things they do not like.

This technique will help you lose weight, regardless of what you eat.

However, if you eat an unhealthy diet today, please consider making some changes. For example, most fast foods are not healthy. Processed sugar, fatty foods, fried foods, and excess meat (if you do eat meat) are not healthy for anyone. Start by easing these unhealthy foods out of your diet and bringing in more fruits, vegetables, and water. You may find these healthy foods quite enjoyable if you give them a chance.

When You Eat
Times for eating are engrained into our ethnic, social, and family structures. We are expected to eat certain foods, in certain amounts, at certain times. These habits contribute to our lack of awareness about eating, and as a result, to our gaining weight.

Do not eat when you are not hungry. Sometimes this is difficult, but you do have the choice in every situation, and you can work around it if you stay aware.

For example, you could be at a social function with food involved. Others are eating, and you are expected to eat, but you are not hungry. Just go through some motions, and then wait until you are hungry to eat the meal. Sometimes this isn’t possible; just do your best.

When you are hungry, try waiting until your next meal to eat. Instead of grabbing food, try drinking a big glass of water. Thirst often disguises itself as hunger.

How You Eat
As with many things in life, most of us eat unconsciously. Every time you eat something, you have thoughts about it first. Unfortunately, these are often not conscious thoughts.

People eat while driving, talk with food in their mouths, and disrespect those who prepare their food. They waste large quantities of food because they don’t think about how much is needed. They treat their food as if it were gasoline going into a tank, rather than the wonderful, pleasurable combination of earth’s resources, put here to maintain our amazing bodies during this lifetime.

These unconscious eating acts cause us to eat more than we need, more often than we need to, which causes us to gain weight.

Any time you eat something, especially a major meal, sit down, at a table if you can. Don’t eat when you are driving, walking, rushing around, watching television, or doing anything else if at all possible.

Pay attention to your food as you eat. Engage all five senses. Look at it, hear it, touch it, and smell it. And most importantly, really taste it.

When you eat, chew everything completely. Taste as you chew. Breathe through your nose so you can more appreciate the taste.

Wait until the last bite is completely in your stomach before taking the next bite.

Don’t talk when you have food in your mouth, as that interrupts the cycle. If someone says something and is expecting an immediate reply, smile, and finish chewing and swallowing what you have in your mouth before talking. When at a social eating event, taking small bites helps with this problem.

Apply these same actions to drinking. Drink slowly, with smaller sips, and taste what you are drinking.

How Much You Eat
When your stomach is not quite full, stop eating. Leave some room for your digestive system to do its job efficiently.

Know that your body does not require much food to survive. Many situations with humans in dire straights, such as being shipwrecked, show humans living for days, weeks, even months at a time with no food. Of course, we don’t want this to happen. Just know that your body can survive on much less than you are likely giving it in a day.

We also find it difficult to eat smaller amounts, since portions always seem to be so large, especially at restaurants. Make it a habit to stop eating before you are full, then take the rest of the meal away from the restaurant (to go), and use the food in a future meal.

If your medical condition does not prohibit it, consider fasting for a day each week. Fasting can be very healthy, and can help you lose weight. It forces your body to live off excesses, and helps to burn off wastes that may be accumulating. There is a wealth of literature about different kinds of fasts, such as juice fasts and water only.

If you discipline yourself to follow these eating awareness instructions, your body will digest your food more efficiently, you’ll have more energy throughout the day, and you will lose weight. And, you can still eat the foods you enjoy. You will simply eat less and enjoy it more.

2.3  Changing Conscious Thoughts and Actions About Exercise Habits

Some of us love exercise and do a lot of it. Most of us need to exercise more. Exercise is critical to losing weight.

With exercise, one size doesn’t fit all. Unless you enjoy the exercise you’re doing, there will be little or no motivation. No one likes pain and discomfort, unless you realize that the pain and discomfort are temporary and will make you feel stronger, healthier, and more energetic.

So, exercise has to be something you enjoy doing, otherwise you won’t do it; at least not very often. If you have a regular exercise routine, stick to it. If you don’t, it is time to find one.

What kind of physical activity do you enjoy? If you can’t answer the question right away, think back to your childhood. What kinds of games did you play? Did you ride a bike, or walk in the woods, or play sports? Perhaps you can rekindle some of that joy of moving your body in your youth.

I don’t need to list out the large numbers of kinds of exercise there are. Your body type has a better predisposition toward some than others.

Sex is also great exercise. If you are in a relationship that has a healthy sexual component, consider increasing the number of times you have sex, as well as the length of time and activities. This can be a very enjoyable way to get more exercise.

If there’s nothing physical you enjoy doing, just go for a brisk walk in nature every day. Walking is good exercise. If you have a physical condition that does not allow you to walk, consider a gentle yoga routine, such as sun salutation.

3.  Deprogramming Subconscious Thoughts

The purpose of this section is to deprogram subconscious thoughts regarding your body image, eating awareness, and exercise habits. It consists of 36 total affirmations: 12 for loving your body image, 12 for practicing eating awareness, and 12 for ramping up your exercise habits.

Your deeply imbedded subconscious thoughts are just as powerful as your conscious thoughts and actions, if not more so. They have developed over long periods of time, so they will take time to deprogram. These thoughts need to be faced and weakened, so they have less impact on your conscious actions.

Affirmations are the best way to deprogram the subconscious.

Listening to the MP3 recording of these affirmations is the most effective method. Listen to this recording as often as you possibly can. I also encourage you to write down or print out these affirmations, and then say them out loud, in front of a mirror, twice a day: once when you wake in the morning, and once before you go to sleep at night:

Twelve Affirmations for Loving My Body Image

  1. My body is beautiful, and I love it just the way it is.
  2. My body is a miracle. It is the most wonderful creation on earth.
  3. The shape, size, color, and age of my body are unique to me, and very special. I honor them all.  
  4. I do not need to make my body conform to the expectations of how others think it should look.
  5. I do not allow the opinions of others about my body to influence the way I dress, think, or present myself.
  6. I understand that beauty is in the eye of the beholder, and I am the most important beholder of my beauty. Especially when it comes to my body.
  7. The more I love my body, the more others will love my body.
  8. Regardless of what the current culture may try to tell me, there are many who find my body attractive.
  9. I do not have to conform to any media or social expectations about my body.
  10. Those who do not approve of my body have no place in my life.
  11. While a little extra weight is fine, I practice eating awareness and exercise to keep my weight from getting out of control.
  12. I take care of my body and keep it healthy.

Twelve Affirmations for Eating Awareness

  1. I am always aware of what I eat, when I eat, how I eat, and how much I eat.
  2. I eat consciously. I sit down to eat, at a table. I engage all five senses and pay attention to my eating actions.
  3. I appreciate my food. I am grateful for the people who grew it, transported it, and prepared it.
  4. I am in awe of the nature forces that create my food: seeds, soil, water, sun, fire, and other elements.
  5. I know that my body does not require as much food as I normally eat to survive. I will be fine if I eat less.
  6. I chew my food completely, and wait until the last bite is in my stomach before taking the next bite.
  7. I stop eating before my stomach is totally full. If there is leftover food, I attempt to take it with me, or I leave it. Either is okay.
  8. When I feel hungry, and it is not time for a meal, I drink a big glass of water to see if that stops the hunger.
  9. I do not eat when I am not hungry.
  10. I can give healthier foods a try. I can eat more vegetables and fruits, and drink more water.
  11. When I am healthy and not under a doctor’s advice to do otherwise, I can fast for one day each week. This helps me appreciate my food and keep my weight down.
  12. By being aware of my eating actions, I eat less, and I lose weight.

Twelve Affirmations for Exercise Habits

  1. My body loves to move. I enjoy exercising.
  2. The exercise activities that I enjoy are:  _________________________.
  3. Exercise gives me more energy.
  4. Exercise is healthy.
  5. I make time to exercise every day.
  6. I look for opportunities to move my body during the day. I take the stairs, park far away from a building, and consider walking instead of driving.
  7. My daily exercise does not need to be a big deal. It can be simple, or it can be a good, hard workout. Both are valuable and valid.
  8. Brisk walking is wonderful exercise. If I do no other exercise during the day, I find the time to walk, somewhere, somehow.
  9. If my body does not allow me to walk comfortably or do other kinds of exercises, I find a way, such as simple yoga stretches.
  10. When it comes to exercise, anything is better than nothing. Even when I can’t find the time in my busy day to do my normal exercise routine, I make the time to walk somewhere.
  11. Regular exercise makes my body more attractive and sexy.
  12. Regular exercise is key to losing weight.  

4.  Following Up

If you stick to this process, you will see yourself start to lose weight. Start turning the love of your body, eating awareness, and regular exercise into deeply ingrained habits in your life. Not only will you lose weight, you will be healthier. And happier. 

Keep these points in mind as you work through the steps:

  1. As with any weight loss work, results are not immediate. The speed at which we lose weight varies by body type, chemistry, metabolism, and many other complex factors.
  2. Give yourself credit for your progress. Stick to it.
  3. Remember that you are changing some very fundamental thoughts and actions that have evolved over many years. It takes time, but you WILL get there if you keep up the discipline and determination.
  4. It’s okay to backslide a bit. Don’t beat yourself up if you do. Just get back to the routine, without judgment, and without feeling like a failure. KNOW that you will lose weight. It’s just a matter of time.
  5. Feel free to use other methods in conjunction with this process. For example, you may work with a nutritionist or other dietary expert to eat different kinds of foods, add supplements, and so forth. You may also work with an athletic trainer or other exercise professional. This is all fine. This technique complements others. 
  6. Consider starting a regular meditation practice if you don’t have one today. See the Thought Management 101 Twenty Minute Meditation Technique for more details.

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