Swallow enough of your own lies and you'll begin to wear them. ~ Catherine L. Taylor

I was talking to a new client recently and she told me that although she needed to lose 60 lbs., she did not consider herself an overeater.

"How did you gain the extra weight?" I asked.

"I made some poor choices," she said.

"Were you hungry when you made those choices?" I asked.

"No," she replied.

"Then you're overeating." I replied.

Another client, who chose to log everything she ate, wasn't losing weight. She blamed it on getting older and having a slow metabolism. During a coaching session, she told me that all the extra bites here and there that she took during the day, like a 100 calorie bite of a muffin or an extra piece of chocolate, remained in her head, instead of logging them. She felt it was enough that she acknowledged them in her mind, though they never actually made it into her daily calorie total. Once she got honest with herself and became accountable for everything she put in her mouth, her weight began to drop quickly. 

There are many ways we can deceive ourselves. We can tell ourselves that as long as we're eating healthy food, we can eat all we want. Or we can choose to not look at food labels and remain oblivious to the calorie and fat content in the foods we eat. Or we can keep foods in the house we know we binge on or overeat, but we tell ourselves that to remove them would be depriving our children or husband.

We can swallow our own lies, but the truth shows up around our waists and on the scale. Of course, if we really want to deceive ourselves, we can avoid the scale and even the mirror. I've had many clients say that a defining moment for them was when they saw photographs of themselves and they couldn't believe how big they were.

Years ago, I remember reading an interview with Elizabeth Taylor, who said something to the effect, "Don't ever wear pants with an elastic waistline. They grow right along with you!"

Yes, Liz knew a thing or two about gaining and losing weight. Pants that have a real waistline or a belt can keep you honest by letting you know you're gaining weight.

In this world of selfies, a phone camera can be a wonderful tool. Many people take pictures of themselves as they lose weight. This can keep you honest and be very motivating as you see yourself transforming.

If you're not losing weight and you're not sure why, the first thing I recommend is to log absolutely everything you eat for 2 weeks to see what you're really eating: the amounts and the calorie totals. Get an estimate of what your daily caloric needs are based on your age, height, and activity levels. There are many free websites that offer this and a free tracking app can be found at myfitnesspal.com.

Our minds have a wonderful capacity to forget little handfuls of "this and that." Heck, I barely remember what I ate yesterday! Studies show that people who write down what they eat are more successful at losing weight and keeping it off than those who don't. It's because it keeps you honest and requires a real commitment to keep it up.

Tracking what you eat can help you become more mindful of what and when you're eating. It provides a moment to pause and reflect on your choices. If you know you're going to track it, you might not choose to eat it.

In what ways am I deceiving myself about my food choices and my weight?