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    Think: Mindful and Mindless Tools for Weight Management
    Think: Mindful and Mindless Tools for Weight Management
    Think: Mindful and Mindless Tools for Weight Management
    Ebook185 pages2 hours

    Think: Mindful and Mindless Tools for Weight Management

    By Stewart A. Zelman

    ()

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    About this ebook

    Do you struggle with food issues or your weight?



    THINK will change your mind so you can finally achieve your weight loss goals.

    Whether you are 10, 40, or even 100 pounds or more overweight, you have likely struggled for years, frustrated with your inability to take charge of your own body and behaviors. You are unique, and your reasons for being overweight are unique to you. But regardless of the roots of your issues, you are not alone.

    Dr. Stewart Zelman has led people of all ages and from all backgrounds to their weight loss goal. Now, for the first time, he is offering you the same professional techniques and empowering information he offers in his private weight loss groups. THINK uniquely combines psycho-education and hypnotherapy to give you the tools you need to change your personal psychology and manage your weight permanently.

    You, too, will see a positive change, both in your weight, and in your own psychology when you apply these lessons to your own life. Ready for your new life to begin?
    LanguageEnglish
    PublisherAuthorHouse
    Release dateJul 23, 2012
    ISBN9781468558074
    Think: Mindful and Mindless Tools for Weight Management
    Author

    Stewart A. Zelman

    Dr. Stewart Zelman is a psychologist and master practitioner of neurolinguistic programming and hypnosis. He guides and teaches individuals and groups to master their lives, careers and relationships. Dr. Zelman lives on his historic farm in Maryland and raises horses, heirloom livestock breeds, honeybees, and organic vegetables.

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      Book preview

      Think - Stewart A. Zelman

      © 2012 Stewart A. Zelman, Ph.D. All rights reserved.

      No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the author.

      Published by AuthorHouse 7/18/2012

      ISBN: 978-1-4685-5806-7 (sc)

      ISBN: 978-1-4685-5808-1 (hc)

      ISBN: 978-1-4685-5807-4 (e)

      Library of Congress Control Number: 2012903966

      Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

      Designer: JIM HUNT Contact: jimhunt@mindspring.com

      Contents

      FOREWORD

      Preface

      About The Author

      Introduction

      Chapter 1    The Role of Perfection

      Chapter 2    Defining Your Goals

      Chapter 3    Managing Your Mind

      Chapter 4    SELF-IMAGE

      Chapter 5    Body Image

      Chapter 6    Motivation

      Chapter 7    Keeping Your Word To Manage Your Weight

      Chapter 8    Changing Patterns/Building Habits

      Chapter 9    Relationships & Assertiveness

      Chapter 10  Communication

      Chapter 11  Summary & Review

      FOREWORD

      In every life, and for every person, there is a struggle with some issue that at times feels insurmountable. For many, the struggle of trying to control weight lasts much of their life, and the battle is never won. The National Institutes of Health and the Centers for Disease Control estimate that more than one-third of American adults are obese (at least 60 pounds overweight) and another one third are between 30 and 60 pounds overweight. We know from our research in the health care industry that being overweight or obese causes social isolation, low self-esteem, an unwillingness or inability to partake in activities and a decreased quality of life. The proof is clear and consistent. Studies show that teenagers who are overweight have a similar quality of life to teenagers on chemotherapy. An obese adult has four times the risk of getting diabetes, two times the risk of high blood pressure, five times the risk of getting cancer and only one third the chance of living to 65 as compared to a normal weight adult. In a study on veterans, morbidly obese men 35 -49 had six times the chance of dying as a normal weight person.

      Considering the ill effects of weight on health, it is no wonder that so many people work so very hard to lose weight. Even just a 10% weight loss creates meaningful health benefits, including improvement in diabetes, heart disease, hypertension and sleep apnea. In one study, most people lost their diabetes when they reached a 20% weight loss.

      I have been a weight loss surgeon for over 10 years and have interviewed more than 6,000 people suffering from the deleterious effects of their excessive body weight. Overweight people do not want to be heavy; they do not want their health put at risk and do not want a shortened life. However, they often do not have any idea about one very key element of weight loss - the psychological element. While morbidly obese patients may need surgical intervention to save their lives, others may be able to make significant and beneficial change with adequate guidance and support. In THINK, Dr. Zelman provides accessible and understandable ways for readers to learn how to use the power of their mind to control their food cravings, reward themselves in non-food ways, and find peace from overeating. By better understanding the issues that have kept them overweight, readers are given specific tools to change their unconscious process as well as their thoughts and behaviors. This book creates the opportunity for those individuals who have felt defeated by their eating behavior to finally access their power and achieve their weight loss goals.

      Dr. Barry Greene, M.D., F.A.C.S.

      Member - American Society of Bariatric Surgeons,

      American College of Surgeons, American Medical

      Association, and the Montgomery County

      Medical Society

      Preface

      Finally, an effective tool is available to help you discover the thoughts, feelings, and behaviors that have kept you overweight or living with a feeling of being out of control of your body! Through a combination of learned techniques and self-exploration, this book will help you become empowered and enable you to change the psychology behind your weight issues.

      THINK is based on the presentations and discussions in the ten-week weight loss groups led by Dr. Stewart Zelman. The focus of the book is to develop awareness and life skills, incorporating them into life-changing strategies. The purpose of these strategies is to shift attitudes and relationships with food to achieve permanent weight loss.

      About The Author

      STEWART A. ZELMAN, Ph.D., is a psychologist, trainer, life-coach, and the founder of the Centers for Motivation, Inc., based in Bethesda, Maryland. During his 30 years of professional practice, he has developed a thorough understanding of motivation and influence. As a master practitioner of neurolinguistic programming (NLP) and hypnosis, Dr. Zelman has helped clients reach their full potential by harnessing the power of their own minds. As a trainer, he has authored a number of programs dealing with stress and time management, relationships, and weight loss. He has led multiple groups through the psychology of weight loss in a number of medical and hospital programs. He directs individuals and groups to master personal excellence. Dr. Zelman’s personal history with obesity has made him sensitive to the physical, social, and emotional struggles associated with being overweight in our society. He has developed his clinical expertise into a uniquely holistic and effective approach to weight management and, ultimately, self-management. Dr. Zelman lives on his historic farm in Maryland and raises horses, heirloom livestock breeds, honeybees, and organic vegetables.

      For more information, visit Dr. Zelman’s website at

      www.centersformotivation.com

      or email him at

      info@centersformotivation.com.

      With gratitude and love to my family and friends

      whose support made this book possible.

      Introduction

      Let’s Get Started!

      Are you ready to discover how to manage thoughts, feelings, and behaviors that have kept you overweight, or that have constantly perpetuated a sense of being out of control of your body? My experience, both personal and professional, has taught me that there is a series of habits and ways of thinking about oneself and one’s body that contribute to difficulties in managing weight.

      This book will enlighten you on the psychology of weight, weight loss and how you manage your body. Although it may be difficult to believe right now, the miraculous multi-tasking computer that is your own mind will know how to store and process the ideas presented. The information provided is designed to tweak your mind, tease it, and allow your brain to push against its own boundaries. These same boundaries that have prevented you from losing weight in the past can now support you in changing those ideas and behaviors.

      We will begin with an exploration of how our mind works. We will learn how we can better manage our cravings, how we sabotage ourselves, and how to change that process. We will look at the pursuit of perfectionism, monitoring our thoughts and feelings, and generating and sustaining motivation toward self-directed goals.

      In Chapter 1, you will find a pencil and paper quiz (or you can complete it online at www.centersformotivation.com). This quiz helps you identify those particular issues keeping you from weight loss. In the few minutes it will take you to complete the quiz, you will be designing your very own game plan for personal growth and goal achievement. After taking inventory of strengths and weaknesses, you will know which chapters hold deepest meaning for you. Do read the entire book – but remember to take your time particularly in those chapters that are highly relevant for you. There are exercises in self-hypnosis at the end of each chapter which create an opportunity for you to practice breathing, regulating, challenging and accepting thoughts, feelings and behaviors affecting your weight.

      An Introduction To Hypnosis

      Hypnosis or self-hypnosis is an effective way to change thought patterns, negative behaviors and difficult habits. It is a tool to improve motivation by programming your subconscious mind to work in cooperation with your conscious mind. Changing your mind about eating habits, exercise, and body image is possible through hypnosis and self-hypnosis. As with all learning, as you practice using hypnosis you will find that it will become easier for you. The concept of hypnosis can scare some people. The fear is often that they will not be in control. Daydreaming is a form of hypnosis and we drift in and out of it throughout the day. By learning to use hypnosis you will be in greater control of the thoughts and images in your head. Like daydreaming you are always in control and have the ability to stop or change the state you are in whenever you choose.

      Within each chapter is a hypnosis exercise designed to help you understand and achieve results more effectively. The exercise is available to you in written form, which you can read through and then proceed with the exercise. You may also read the exercise to yourself, or have some one else read it to you, changing elements of the exercise to better fit you. If you have one available, you may consider reading the hypnosis exercise aloud into a recording device, and then play it back for your trance work. Our last and best alternative is that you can download the audio version of these exercise on our website at www.centersformotivation.com. Any of these alternatives can and will work to help you enter the trance state.

      In each chapter I will ask you to go to a safe and calming place for yourself. This can be any place of your choosing. Some people chose their homes, the mountains or the beach. You can use these self-hypnosis exercises to bring you to your goals. You may find that some of the techniques are more useful for you than others. This program was designed so that in addition to consciously using the techniques, you will also learn them at a deep subconscious level, finding yourself to be in greater control. In trusting your mind’s ability to take care of you, know that the instructions given in this program will help your mind understand what it needs to cope with your challenges successfully.

      My intention is to help you master your perceptions of yourself and your mental and physical health. Throughout this book, you will be given tools to change how you perceive yourself and your management of food.

      A Quick Tip About Breathing

      Did you know that changes in breathing lock in feelings, both good and bad? Your conscious breathing will also unlock negative feelings. Changes in breathing will often throw us off balance. For example, when we start considering how to lose some of our weight, we may get nervous or afraid, which causes us to breathe sharply and hold our breath. Holding our breath locks in that moment in time with an image and with a physical experience of nervousness. By deeply breathing slowly in through your nose and out through your mouth, you are able to change that experience. Allowing you to let go of that anxiety to experience a state of relaxation.

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