Awareness and Strategies
Most of the people I meet with are very aware of the things they must do to lose weight. Yet we continue to sabotage ourselves, and wonder why the weight isn't coming off. Most women have been on at least 4 or 5 dietary programs in their past, losing over the short term, then regaining. When I asked what they did (usually their last program, because I can't compare what they did when they were 30 and they are now 50), it is invariably the same. They were highly motivated (a wedding coming up, a trip south, or simply a strong desire to lose weight). That motivation was key. With that, and with the goal clearly in their mind, they didn't compromise their eating plan whatsoever. Day by day, week by week, they stuck to their small volumes of food, and controlled their alcohol intake; usually they were also exercising almost daily.
Fast forward a few years and they are struggling to find their motivation to lose, especially over the long term. They are aware of things they should avoid, or quantities they must be careful of, but there is not complete adherence to a plan. Possibly 60% of the time they are careful, but a couple of days a week they are less so. The trouble is, one gets discouraged. Deep down we feel we are eating "pretty well”, but the truth of the matter is, we aren't. Metabolically we may not be able to handle those extra treats or larger portions the way we used to. One needs to be fully aware of each meal and snack, of how much is going in. As I've written many times, it is the extra nibbling we do, totally unaware that this may be just enough to alter those hormones—-such as insulin— that prevent weight loss. To develop awareness we have to document our foods, and not just think "I'm doing a good job”.
Also, be very aware of the danger times of the day or week and develop your own personal strategies to overcome temptations. One example was a client who wanted to nibble after dinner; this habit was always worse during the winter months, and worse still because her TV sat in the family room just off the kitchen. Her strategy was to get out of the kitchen and sit on the porch as the weather warmed up and to sip tea. As the weather improves, one can also go for a walk after dinner rather than sitting down—-anything to remove ourselves from those tempting cupboards, and eating when we aren't truly hungry.
Constantly review your goals. Remind yourself, think about and write down what you want to accomplish and why. When we are stressed after work, or tired, or in pain, or feeling down, we lose our awareness of ourselves and attempt to satisfy that reward centre of the brain with food. During times of emotional upheaval it is most important to document your intake of food. It keeps that awareness up. Also, search for any kind of distraction to take your mind off food. It's temporarily soothing, but in the long term extra weight affects not only our psyche, but can affect our mobility, energy, mood, breathing, and multiple issues with diabetes, our heart, cancer, stroke and so on.
Keep yourself aware at all times; develop strategies to help you to conquer your danger times of snacking…..never beat yourself up if you see you've strayed; simply realize that that was a teaching moment and you will attempt to prevent that happening next week.
I realize how tough this is in the long term; stay aware! You can do it. Don't allow yourself to get discouraged, and most of all, never give up trying.
Dr. Doug