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by Linda Gabriel

Beliefs versus Facts

When it comes to weight loss, if you are willing to accept the concept that most of your beliefs are actually feelings or opinions rather than facts, then you are in a position of power. Once you own your statement of “fact” as a belief, you can choose whether or not it’s useful to keep it. If it’s not helpful, then you can change to a more supportive belief.

Choosing Better Beliefs

Here’s the paradox: It’s not about proving whether your beliefs are true or not, it’s about choosing better beliefs. It’s about choosing better thoughts to think over and over again. The challenge for your ego is to acknowledge that you do indeed have a choice.

The Feedback Loop

As we go through life, we generate a kind of feedback loop as our beliefs interact with our experience. Our beliefs create actions, which in turn create results. Then we judge these results as good or bad without connecting the dots back to the thought that generated the result. To complicate matters, our judgments are actually beliefs in disguise. When our judgmental thoughts are fed into the feedback loop, the automatic cycle creates the impression that our beliefs are being formed by “reality.”  It’s closer to the truth to realize how much our reality is influenced strongly by our beliefs – to the degree that we may even dismiss good evidence contrary to our prevailing belief.

Do you harbor beliefs like these?

“I’m just not good at sports (or art, or business, or________)
“Losing weight takes a lot of hard work.”
“Work is no fun, that’s why they call it work.”
“It’s hard to lose weight after having a baby.”
“It’s hard to lose weight after menopause.”
“I hate to exercise.”
“I have a slow metabolism.”

How to Change Your Beliefs

I suggest you begin by paying more attention to your thoughts, feelings and opinions about weight loss. Then re-label them as beliefs instead of facts. You might be surprised to find how easy it is to let go of many of your beliefs once you realize they aren’t working well for you.  Let’s see how this might work:

Your desired outcome: A healthy, slimmer body.

Your current belief: “I hate to exercise.”

Ask yourself:
“Is this a fact or simply something I have thought or said over and over?”
“Does this belief support my desired outcome?”
“What beliefs would support my desired outcome?”

Create Better Beliefs

“I believe it’s possible for me to enjoy exercise.”
“Lots of people enjoy exercising. Maybe I’m missing out on something.”
“There are many forms of exercise. There must be a perfect exercise program for me.”
“I’m enjoying the process of learning to enjoy exercise.”
“I look forward to my morning walk with friends.”
“Exercise energizes my mind and body.”
“I love to exercise.”
“I love taking good care of myself.”

What are some of your beliefs about losing weight?  If they’re not helpful, how can you change them?

Related Posts:
What Are You “Weighting” For?
Are You an Energy Hoarder?


A Guest Poem by Samantha Bennett

In Praise Of Those Last Ten (…Or Twenty…) Pounds

Oh, you ten (…or
twenty…) pounds…

You remind me:

I am not a teenager

(Thank God)

My life is not lived
just for me alone anymore

(Thank God)

I’ve got good food and
good wine and good appetite

Thank God.

You jiggle a bit.

It’s not a bloat; it’s a



You have lived through
the unthinkable.

Those friends who have
gone –

The love and grief for
them that remains –

Is that part of the ten

The jobs well done that
no one praised –

Is that a pound or two?

And those ice-sharp playground
taunts, those adolescent bone-aches,

That twenty-something
battle for Self – ferocious –

Where is the weight of

Jealousy does not become

Ten pounds hardly seems
like a distinction worth making when

One body is so much like


Feet Leg Belly Back Arms
Head Hands

Not all of us have every
part and

There might be an organ
that’s not quite working right or

A hormone that’s out of

We’ve all been a little

Damaged in transit.

But here we are.

Here to criticize

Here to be a better
example to our daughters and our sons

Here to shove the
photo-shopped images out of the way and say

This is what the Body of
a Person looks like.

This is the truth of me.

All of me.

Only me.

And remember,
if twenty years from now you would find a photograph of you taken today you’d think,
“Wow – I had no idea how beautiful I was.”

So let’s put on the
bathing suit and go swimming.

Let’s invite our lover’s
hand to caress our belly.

And let’s put on lovely
clothes that fit and

Give away those
not-our-size-now clothes

Because believe me, one
of your

Brothers or Sisters (who
do not enjoy the luxury of excess) could really

Use those and Lord knows
they’re not doing you any good

Just cluttering up the

Torturing you.

So we stand naked and

“Thank you, Body, for
loving me so well and so long.”

Offering a blessing on

This Body



Leaves an


On the


We Breathe.

©  2010 Samantha Bennett
From her new book By The Way, You Look Really Great Today

Photo Credit

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Wansink Mindless Eating Glass Size & ShapeWhen it comes to glassware, yes!

Have you heard of the book Mindless Eating by researcher Brian Wansink Ph.D.? It contains some great weight loss tips about how to set up your environment to fool your “mind’s eye” into thinking you’re eating more (or less) than you really are. It’s easier than you think.

One of Dr. Wansink’s experiments challenged veteran bartenders to estimate the amount of alcohol they poured into different shapes of glasses. Turns out that when they poured what they thought was an ounce of alcohol into a short wide glass versus a tall narrow glass, they always underestimated the amount. In other words they were unconsciously likely to serve you more volume in a shorter wider glass – but the eye perceives it as less.

Time for an experiment!

So I decided to try this with my own glasses. Instead of estimating, I measured an equal amount of cranberry juice into several different size and shape glasses to see if the size or shape of the glass made a difference in the perceived serving size.  Sure enough it did as you can see in the video below.

One thing I found interesting was that when I poured the juice into a glass that was tall as well as wide, it appeared to be an even smaller amount because the glass looked half empty. Short or tall, if you use wide glassware you’ll tend to consume a lot more – and you probably won’t even be aware of it. So stay away from them.

It seems with stemware the illusion changes a bit.  I’m not sure why. In the video, the martini glass  appears to hold a smaller amount than the other glasses. That’s because you’re seeing it from the side. However, the more normal view (from above) gives the impression of a larger volume than the champagne flute, probably because of the wide surface area the eye sees.


If you serve drinks in tall narrow glasses, you’ll consume less because your eye – and therefore your mind (and stomach) – will believe you’re drinking more than if you use a wide glass. The same is true if you’re serving ice cream or a parfait dessert.

DO try this at home!

I encourage you to test this at home with your own glassware and discover what works best for you.  If you want to “mindlessly” reduce the amount you eat or drink, it matters what kind of glass you choose. When you trick your mind into believing you are consuming more when you’re actually consuming less, it makes for easy, effortless weight loss.

And just in case you’re wondering if the amounts are all the same, be sure to watch the end of the video!

If you can’t see the video click this link: http://www.youtube.com/watch?v=lfU-wfDXZRc