The ABCDE Method for overcoming adversity and altering limiting beliefs can be used as a journal exercise to support daily weight-loss efforts.
Take out a piece of paper. Write down the words: adversity, beliefs, consequences, dispute, and energize.
Then, begin to journal. Use the following sample as a guide.
Adversity: If I am 100% honest, I am not feeling motivated to do what I need to do today to eat healthy and exercise. It seems more appealing to visit the donut shop and stuff myself.
Even though I absolutely know I will regret it, still, that’s what I want right now and I don’t care about being healthy.
This is the adversity. If I don’t start caring more, I will NEVER lose weight.
Beliefs. The beliefs that contribute to the adversity may be:
• It’s all pointless anyway. I am going to die a fat man like my father. Done.
• I can’t do it. Like…physically unable to eat right for long periods of time.
• I am fine how I am. It’s common to be overweight (and unhappy about it).
Consequences of those beliefs:
Of course, if I believe those things, I will definitely not be motivated to make sacrifices and go out of my way to be healthy today. Believing ‘it’s all pointless anyway’ is not exactly an inspiration.
Dispute the limiting beliefs:
My health is NOT pointless. My happiness and success are directly connected to it. People in my life are affected by my level of health. It may be an area of challenge, but eating right and exercising are not pointless. Any efforts I put forth have positive effects.
As far as being able, if I am able to eat right and exercise for one day, I can do it for many, many days!
Today, I commit to holding a firm expectation of myself to be physically healthy.
A new Facebook Group, FitMind, will offer free exercises like this one to help people struggling to lose weight. Visit the group and request to join.