1 101 Ways to Change One of the truisms of psychology is that a problem never has just one cause, but rather stems from many causes. Just as there is no single cause for a problem, there is no one solution. For most problems, there are many solutions that can and do work. This is especially true for weight. Because each individual is different, a diet, a therapeutic technique, a concept, a suggestion, or an exercise program that helps one person lose weight may be unappealing or ineffective with another. However, when offered many weight-loss strategies and solutions, almost everyone will find one, or several, that work. The basic premise of Think Thin, Be Thin comes from the "mere exposure effect," the well-documented principle that the more you see, hear, or read a message, the more positively you view it. The logos for Coca-Cola and Nike appear the world over because their manufacturers realize that mere exposure elicits a positive response to a brand or product.

However, at some point, we stop paying attention to the same message presented over and over in the same fashion. We crave novelty and variety. That''s why the debut of new commercials on Super Bowl Sunday draws almost as many viewers as the action on the field. This book repeatedly exposes you to the simple concept that you can control your weight. Because no one strategy will work for every reader, we offer 101 fresh and varied weight-loss alternatives. Although you may not be aware of what''s happening, mere exposure to these options will open your mind to the possibility that you can change the way you deal with food. And something in these pages-an insight, a technique, or a new approach-is sure to inspire you. When you make just one small change, you open the door to more changes.

This is not wishful thinking. Compliance experts, who study how people are influenced, know that once a person believes that change is possible, change occurs. With each change, you will come to see yourself as someone who can take charge of your weight. Through this process of self-indoctrination, you will develop a new inner responsibility for your body that will take on a momentum of its own. The first step we recommend doesn''t even involve food. Buy a "Think Thin, Be Thin" notebook, and write the following sentence on the first page: "I, _____________, will continue to read Think Thin, Be Thin and put some of the suggestions to work for me." If you prefer, open a new "Think Thin, Be Thin" file on your computer, type the sentence, and print it out. Either way, sign your name and record the date.

Doing so creates a subtle, subconscious pressure to follow through on your agreement. With one small commitment, you psychologically prime yourself to make other commitments that will lead to a thinner, healthier you. 2 "I Think, Therefore I Am . Thin." Diet experts emphasize that if you want a healthier, trimmer body, you should eat less and exercise more. They''re right. But how do you get yourself to eat less and exercise more? The answer lies in your brain. Your thoughts determine how you feel.

Your thoughts determine how you behave. Your thoughts determine what you eat and whether you work out. The discovery that thoughts create feelings and drive behavior--one of the most important psychological breakthroughs of the last fifty years--is the foundation of all cognitive and behavioral therapy approaches. Although these methods were developed separately, they all place heavy emphasis on setting goals (defining what you intend to accomplish) and changing the way you think about or interpret a situation. Every day, according to neuroscientists, each of us thinks about sixty thousand thoughts as we plan, evaluate, judge, interpret, and remember. Some of our thoughts are as precise and logical as mathematical equations. Others are misleading or inappropriate. These inaccurate or self-defeating thoughts are the targets of cognitive-behavior therapy (CBT), which helps individuals free themselves from the distortions and negative thought patterns that shape their lives.

We do not contend that you can think yourself thin. But we know that changes in your thoughts can shape the behaviors that will enable you to change and lose weight. Think Thin, Be Thin focuses on changing your thinking about weight, food, and health, which will lead directly to a change in your behavior. If you think that you can shed excess pounds, if you think that you can control what you put in your mouth, if you think that there is a form of exercise that you could enjoy, if you think that you can get back on your diet, then you are on your way to reaching your weight-loss goals. Throughout this book we will show you how to change and adjust the ways you think so you can change and adjust the ways you behave--and lose weight. 3 Where Are You? How will you change as you read this book? Stage by stage. In more than twenty years of research on motivational readiness for change, behavioral scientists have identified five distinct stages that people move through as they go from clueless, to conscious, to committed to transforming their lives. If you are still in the precontemplation stage, something is gnawing at you, but you aren''t sure why you feel such unrest.

You don''t think of yourself as having a weight problem, even though others may. If you can''t fit into some of your clothes, you blame the cleaners. Or you look around and think, "I''m no bigger than anyone else in the office." Unconsciously you may feel helpless to do anything about your weight. So you deny or dismiss its importance. In the contemplation stage, you would prefer not to have to change but you can''t avoid reality. Your doctor may caution you about your weight or high blood pressure. You wince at the vacation photos of you in a swimsuit.

You look in the mirror, try to suck in your stomach, and say, "I''ve got to do something about my weight." Not tomorrow, you tell yourself, but definitely in the next six months. In the preparation stage, you''re gearing up by taking small but necessary steps. You may join a health club, buy athletic shoes, check out several diet books from the library, or call a commercial weight-loss program for information. Maybe you experiment with some minor changes, such as not eating a snack before bed or going to a yoga class with a friend. Internally you are getting accustomed to the idea of change. Maybe you even mark a "D" (for diet) day on your calendar. In the action stage of change, you are deliberately working to lose weight.

You no longer snack at your desk. You stick to a specific diet and track calories, carbs, or points. You hop on a treadmill or stationary bike for thirty minutes a day. You remind yourself a thousand times a day that no food could ever taste as good as being thin will feel. Your resolve is strong, and you know you''re on your way to a thinner, healthier you. In the maintenance stage, you strengthen, enhance, and extend the changes you''ve made. Whether or not you have lost all the weight you want, you''ve made significant progress. As you continue to watch what you eat and to be physically active, you lock in healthy new habits.

Where are you right now? Read each statement and decide which best applies to you. 1. I''m standing in the bookstore flipping through this book because I''d like to lose weight. -- Contemplation Stage 2. I bought this book and I''m probably going to try some of the suggestions. -- Preparation Stage 3. I have been following a diet for three weeks and have started working out. -- Action Stage 4.

I have been sticking to a diet and engaging in regular physical activity for at least six months. -- Maintenance Stage Don''t expect to progress through these stages just once. Most people "recycle" several times before a change becomes permanent. As you do so, different strategies in this book may prove more useful than others at different times. Cognitive strategies, such as learning about the risks of excess weight, typically work best in the contemplation and preparation stages. Cognitive and behavioral strategies, such as positive self-talk, journaling, keeping a food diary, or putting down your fork between bites, are more effective in the action and maintenance stages. Whether you''re moving forward or have temporarily fallen back, remember that change is a journey that happens step by step, meal by meal, day by day, stage by stage. 4 Your Line in the Sand Stand alone in a room.

Draw an imaginary line in front of yourself. The side you''re standing on represents your past weight issues. The other side of the line represents the life that is yours to shape and change. Maybe you already crossed this line psychologically when you started to read Think Thin, Be Thin . If you have not yet crossed the line, choose a position in relation to the line and note how it feels to be where you are now. Do you know how far you are from crossing the line? Can you visualize yourself crossing? Then answer the following questions: * Is something in the way of your crossing? Maybe you can''t afford to join a gym or sign up for a commercial weight-loss program. If so, are you ready to look for a no- or low-cost alternative, such as walking in a park every morning? If not, when might you be ready? * Do you need to do anythin.