Give Your Limiting Beliefs a WHACK
Do Your Beliefs Help or
Hinder You in your Weight Loss Efforts?
Do your beliefs help to create good things
in your life or cause you pain? Are there
any beliefs you'd like to change? To give
your limiting beliefs a WHACK you must:
- Want to
- Know How
(have a plan)
- Take Action
on your plan
- Give your plan a Chance
- Check regularly to Know
whether what you are doing is working,
and make adjustments as necessary
It isn't necessary to know why you believe
what you do, or where your beliefs originated.
You do not need years of psychotherapy to
discover why you can't stop eating, you
don't have to dig up the past to find someone
to blame. The beauty of NLP and EFT techniques
is you can resolve your old issues, and
change your limiting beliefs without knowing
all the who's and whys. All the stuff that
gets in the way of making positive changes
in our lives is swept away.
Core Beliefs & How
Beliefs are Acquired
Core beliefs, those beliefs which define
who we are and what we believe about the
world around us are generally based on past
experiences and other evidence such as what
we are told or see. Caregivers hold a powerful
sway over young impressionable minds, but
core beliefs that were formed with faulty
information can be changed. Just because
you've always believed something doesn't
mean it must always be true for you.
When you were young you were probably told
not to cross the street; that it was dangerous
or you could be killed, so you wouldn't
run out into the street and get hit by a
car. When you were a little older, you were
taught you must look both ways before crossing.
This is an easy example of how beliefs
change as we grow and learn. Obviously
you can cross the street, with some ways
being more safe than others, i.e. looking
both ways versus dashing out without looking.
The first belief, that it was simply forbidden
and you could be killed, gave way later
to, "Look both ways," and now
your belief is that it is safest to look
both ways. The earlier belief was simply
disregarded when it was no longer useful.
The same holds true for beliefs we hold
about ourselves and the world around us.
Where Beliefs are Acquired
Early beliefs come from our caregivers,
parents, relatives, teachers, friends, and
even strangers. Most of these beliefs come
from external sources but it is possible
to obtain limiting beliefs through your
own efforts. Being told you're not good
enough, that you'll never amount to anything,
are the types of limiting beliefs people
obtain through other people, and over time
come to believe as true.
Where you live and how you are brought
up also impacts your early belief structures.
If you grew up in a middle income home,
you would begin life with a very different
set of beliefs than someone who grew up
with poverty and lack. Consider the mindset
of having daily wants go unfulfilled, such
as not enough to eat, and contrast that
with easily having your daily needs met.
The person who grows up without enough food
may have issues later in life about getting
enough or being satisfied.
Beliefs are also acquired via the media,
such as television shows and the movies.
Very young children are not equipped to
distinguish between entertainment and reality,
so to ensure their sense of safety, it is
best to leave the violent movies for later
when they can better make that distinction.
Even today's news programs are not appropriate
for very young children with views of disasters
and the horrors of war.
3) Single Trial Learning
One trait we share with animals is single
trial learning. You can spook an animal
once for fun and from now on that animal
is afraid in similar situation. People sometimes
react similarly by developing phobic responses
from single events. A bad experience as
a child where someone frightened you badly
with a snake, perhaps pretending they would
leave you locked in a box with a snake,
or some other trauma (kids love to traumatize
each other), which left you with a lifelong
fear of snakes. Being afraid of something
and developing a full blown phobia to something
are also two different responses.
Phobic responses are simply remembered
body reactions (physiological) which are
easily re-experienced at the phobic's own
request. Think about the feared item or
activity, and wham, full blown phobic reaction.
This is a learned response. You can also
change a phobic response fairly easily if
you are motivated to do so.
Another is just starting to step into the
street when a car suddenly speeds past,
nearly striking you. Had you been one instant
sooner, you'd have been hit and maybe killed.
Almost losing your life is obviously traumatic,
and later, when you start to step off another
curb, it is likely that experience will
come to mind. You now may believe it's not
as safe to cross the road as you believed
before. You might also notice your heart
is racing and your face has gone white.
If you've ever experienced a car accident,
you may have learned to fear certain roadways,
or driving conditions. Again, this can easily
be remedied with the Fast
Phobia Trauma Relief process, in one
or two sessions.
4) Learned Helplessness
Circus fleas are taught to not jump out
of a jar by simply by putting them in a
jar with a lid. They will hop up and hit
the top of the jar numerous times until
they finally start jumping just a little
below the level of the lid. At this point
the lid can be removed and they will then
never jump out, because they learned how
high they can jump without hitting a barrier.
A lower level animals will never again test
that boundary. (Dogs and cats would never
fall for this trick, but they're way smarter
Exuberant children are told repeatedly
to sit down and shut up in school. Eventually
their natural happiness and joy is damped
down, until that playfulness sometimes ceases
to exist or be shown in public. Most kids
are told to keep their eyes on their paper
during a test, even though looking up is
how most people can access their short-term
memories. For a simple test, think of how
many doors are in your house? Write down
Did your eyes dart up while you attempted
to recall the memory of the layout of your
house? Some people will look down, but most
people will notice their eyes move one way
or another when they attempt to recall something.
You've just experienced your natural way
of accessing your brain's storehouse of
memories. Yet, children are told to stop
daydreaming when they attempt this natural
way of accessing the answers, and later
are sometimes labeled as having learning
disabilities because they can't conform
to their teacher's rules.
Six Types of Beliefs
A part of the OneMoreBite Weight Loss approach
is discovering and changing those beliefs
which limit you, hold you back, or cause
you pain, while creating new beliefs that
empower you to make better choices and make
it easier for you to reach your weight loss
Following are some of the many different
types of beliefs and what they may mean
in your efforts to change.
You know what you ate for breakfast, therefore
it is quite easy to say, "I believe
I had cereal for breakfast." This is
a belief based on factual evidence, i.e.
you recall the experience. You can probably
see in your mind's eye the food, and perhaps
even see yourself eating it. You may also
be able to remember how it felt, sitting
in the chair, swallowing, etc. These are
all examples of evidence which help to establish
your belief that it did happen.
There are also beliefs we have about what
we believe to be true regarding future events.
I believe the sun will rise tomorrow morning.
This is also based on factual evidence.
The sun always rises.
Beliefs based on past experience are called
experiential beliefs. This type of belief
may give you some trouble when you are making
changes. It is easy to get stuck believing
you cannot change, even though that is just
another belief, "I've always been this
way," "you can't teach an old
dog new tricks," and others.
Beliefs based on past experiences may have
once been true but are not necessarily true
1. "I can't stop eating in the evening."
"Because I always eat while I'm
2. "If there is a chocolate cake in
the kitchen, I know I'll stuff myself."
"How do you know that you'll stuff
" Because I always eat too much
chocolate cake. I can't help it."
"Why can't you help it?"
"Because I just can't -- I don't
know why, that's just the way I am."
Can you see why holding onto these erroneous
beliefs is not helpful in your efforts to
make a change? These beliefs only remain
true for you if you choose to make them
If I say I cannot control myself around
M&M's, then most likely I will follow-through
on that belief when given the opportunity.
The so called "evidence," i.e.
my past experiences, does not necessarily
make these situations true now or in the
future, except to the extent that I continue
to support their being true. I have a choice
about what to believe, and the choice I
make most often is to continue in the unwanted
I could just as easily change my beliefs
to support new outcomes, such as health
and fitness. Now I could say I really enjoy
chocolate cake and sometimes, but not always,
I'll have more than one piece. Sometimes
I might be too full to have any, and will
take a piece home for later (that is an
option, you know).
Beliefs About Capabilities
What you can and cannot do is based on
your beliefs. If you really want to lose
weight but don't believe you will succeed,
will you likely succeed? No, probably not.
You'll more likely create obstacles, which
reinforce your belief, than follow through
with an action you already decided you aren't
capable of. If you don't believe you'll
succeed, you certainly won't. This also
serves as proof to yourself that the belief
is true and reinforces the belief for you,
if you let it.
If you've already decided you can't, it's
reasonable to follow through on that belief
and not do what is necessary. When you subsequently
fail you'll say, "See? I knew I couldn't
do it," and you'll be right. Doesn't
it feel great to be right? Think of the
possibilities if you believe you can achieve
the changes you want.
Our beliefs about what we are capable of
come largely from external sources such
as teachers, parents, and your peers. You
may have tried before and someone laughed
at your efforts. You may have been told
you were stupid, that you'd never amount
to anything, that you wouldn't succeed.
Whatever you were told, it wasn't true for
you because no one else can make that decision.
Only you can decide what you will or won't
achieve. You can choose to change any beliefs
about capabilities that are holding you
back from achieving whatever you want.
Many movie stars, professional singers
and athletes, tell stories of how they were
told they'd never succeed. They didn't believe
it and went on to greatness.
Beliefs About Your Identity
Who you are on the deepest level.
- I'm not the kind of person who...
- I can't do that, I never ...
- I have a good sense of humor
- Everyone in my family is fat, so I'll
always be fat, it's in my genes
- I can't stop eating
- I'm a chocoholic
What you believe about yourself and words
you use to describe yourself are your identity
level beliefs. If at an identity level you
believe you'll always be overweight, it
will be difficult to achieve any other result.
Changing this type of identity level belief
is easier than you may think and is absolutely
necessary before any effective change can
You can become overly invested in your
identity beliefs to the point where they
can be difficult to overcome. If you are
a self described chocoholic, and everyone
you know believes this about you, it will
take a great effort to change that belief
in yourself and in others. You may say,
"No thanks, I don't want any chocolate,
I'm not hungry," and the person offering
it will be shocked or even act offended,
"Why don't you want my chocolate, you
like everyone else's chocolate!" If
everyone has been told you love chocolate,
and you proudly wear an "I'm a Chocoholic"
T-shirt, then they won't believe you if
you say you don't want any. They'll think
you just want them to talk you into it,
and will badger you relentlessly because
they think you really do want it, you're
just protesting to make it look good. After
all, you can't resist chocolate, right?
People often label themselves as:
Smokers / Nonsmokers
Drinkers / Nondrinkers
Meat Eaters / Vegetarians
Morning Person / Night Owl
Procrastinator / Can Do Person
Shy / Outgoing
Beliefs About Cause and Effect
Cause and effect beliefs are usually formed
from past experiences, often times by our
parents or caregivers in our youngest years.
If you ever heard things like, "Don't
cross your eyes or they'll stay that way,"
or "Be good or Santa won't bring you
any presents," "If you don't clean
your room you won't get any dessert,"
those are examples of cause and effect beliefs.
If this happens, it will cause that to occur.
- You made me flunk my test because you
wouldn't take me to the
- She's angry because he didn't call.
- You should eat all your food or else
your mother will be angry
- I can't eat like a normal person or
I'll gain weight.
Cause and effect beliefs can carry over
into "he made me do it" types
of justifications so beware. If you sometimes
overeat in response to rude comments from
others, or people who think they can tell
you what to eat or not eat, this is a cause
and effect belief at work. You may say to
yourself, "He made me do it."
"I wasn't going to eat the pie but
he made me so mad, I'll show him."
Sure you showed him all right.
If you believe someone else's words or
actions caused any behavior in you, this
is a cause and effect belief and can be
changed. You are in control of your own
actions. You can learn to take back your
own power and be in charge of your own life.
Beliefs About Meaning
"If I'm overweight it means ..."
- If no one asks me to the prom, it means
I'm not lovable.
- If no one notices my new haircut, it
means they hate it.
- If my husband falls asleep on the sofa,
it means he doesn't care about me.
- If my boss yells at me, it means he
thinks I'm a terrible worker.
Beliefs about meaning, if this happens,
it means that, are based on generalizations.
If you heard fat people are lazy from your
parents, now you may believe that, "If
she is fat, she must be lazy." Obviously
this is untrue. You can't generalize any
behavior onto any group of people. Sometimes
it may be true but many times it is not
If you find yourself making If/Then statements,
stop and think about it. Are you sure? Is
there any proof that this is true? What
is your evidence?
Beliefs about Events
What I believe about an event, is not
necessarily what you believe about that
same event. Our beliefs are created and
based on our lifetime learning's, experiences,
and beliefs we developed about prior events.
Consider this example:
Two people attend a party. One has a
great time and one has a lousy time, yet
it was the same party. The only difference
were the beliefs they each brought with
them. The first looked forward to going
and was planning to have a good time.
"Great party! Best time I ever had,"
The second didn't want to go -- it was
her husband's work friends, she knew she'd
have no one to talk to and decided she
would have a lousy time. She dreaded going.
"Worst time I ever had," she
How do two people attend the same event
but come away with such a different experience?
Easily, especially when you consider how
our preconceived beliefs (long standing,
firmly held beliefs) control much of how
we experience our world.
Here are some limiting beliefs about dieting
and weight loss:
- I can't lose weight because everyone
in my family is fat.
- I'll always be fat, I might as well
- I can't resist fried foods.
- If I start eating, I can't stop.
These beliefs are limiting because they
hold you back. Once your dieting or weight
loss efforts start to pay off, or you notice
progress, self sabotage takes over. Why?
Because it's easier and more familiar.
Making a change seems difficult because
it is natural to fall back into well worn
patterns of behavior. The longer you've
told yourself these lies, the more well
worn your path may be, but that isn't going
to stop you now.
Let's get started now and give your limiting
beliefs a W.H.A.C.K starting with discovering
whether you really Want to make a