Three easy waysto get your headin the weight-lossgame for better

results!MIND OVER MATTERYou probably know losing weight improvesself-esteem, but you may not be aware of thevice-versa effec~. In a recent study, womenwho worked to boost their confidence while

dieting lost three times more than their less-assuredpeers. Why? If you value yourself, it's easier to makehealthy choices. Helping patients develop self-worth isone of the first goals Michael Kaplan, no., chief medicalofficer at the Center for Medical Weight Loss, sets. His tips:

REFRESH YOUR PERSPECTIVE•• Silence negativity by imagining how family,friends and coworkers would describe you.'Adjectives such as hardworking, caring, smart,dedicated and friendly-not overweight, ugly or~ut of shape-are often used by patients,"Kaplan says. "Looks become less importantwhen you consider how your loved ones feel.There's much more to you than yourappearance." Another reason this helps:Researchers at the University of Michigan foundthat women who don't self-objectify have anincreased ability to focus on tasks.

BUILD SWEAT EQUITY" Whiledieting may kick-start your weight loss, don'tskimp on fitness. "Exercise releases endorphinsthat boost mood and enhance your sense ofwell-being," Kaplan explains. "Women whowork out just feel better about themselves."The CDC recommends that adults aim for 30minutes of aerobic activity most days plus twostrength-training sessions a week. For thebiggest rush, try intense aerobic activities likecross-country skiing or ice-skating.

WRITE FOR A CHANGE" Self-esteemis linked to how competent you feel, accordingto a new study. And starting a food journal canhelp you believe you're capable of weight loss."It leads to better decisions," says Kaplan. 'Andthere's even evidence that the more you write,the greater your chance of success." To lose onepound a week, eat 500 calories a day less thanyour base metabolic rate (the calories you burnat rest daily). For a BMR calculator and otherfitness tools, visit familycircle.comJhealthtools.

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-FIRM GRIP/NEXT TIME YOU'RE THINKINGABOUT STRAYING FROM YOURDIET, CLENCH YOUR FISTS.Researchers discovered that people whotense their muscles when tempted byfattening fare demonstrate more self-controlthan those who don't. Try squeezing thehandles on the sho'pping cart while you walkpast your favorite snack at the store, or flexyour feet when you're holding the dessertmenu. But don't start too early-the trick onlyworks at the moment of decision.

I dusted off myrunning shoes.

I love working up asweat on the

treadmill. By slowlyincreasing my

endurance, I havecompleted two 5Kswith my oldest son.Now my husband iseven running-he's

my motivator when Idon't feel like doing it.

I kissed carbsgoodbye.

On the Atkins plan,my diet is made up of

lean meats-likesalmon and

chicken-and heartyvegetables. While I'm

avoiding refinedcarbohydrates, I

always keep a freshsalad on hand. On

busy days, it's great tohave everything

chopped and ready togo without cooking.

I do double duty.I used to spend my

boys' basketball andfootball practice

watching from thesidelines. Now I headto the gym to get inmy own workout: 30

minutes of cardio andstrength training

twice a week.

Want to share your weight-lossstory? E-mail dietsuccess@

familycircle.com. Please includephotos. Check out more successes

at familycircle.com/howilostit