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Weight Loss

Do you have to be a health nut to enjoy healthy living? Of course not. But you should understand those things that affect your body's physical, emotional, nutritional and spiritual balance and what to do if something's out of whack. The Weight Loss Central section is a central repository for information related to healthy, realistic, sustainable weight loss through a combination of proper eating habits, proper exercise/weight training, proper motivation and proper weight loss medication. When put into practice, these concepts can lead to a more active, more satisfying way of life and ultimately, a happier, healthier you.

The human mind is an incredibly powerful thing. Controlling your attitude, thoughts and emotions is about 75%, if not more, of the battle with weight loss. Just as you need to train your body to improve your physiology, you need some mental training to improve your behaviors, habits, attitude, and to set and achieve goals. If you allow your psyche to assist you, you will find you reach goals faster, be full of positive energy and feel better both mentally and physically. If you let it work against you, you will be limiting your potential and setting yourself up for failure.

Remember: "Where the mind goes - the body follows."

For starters, (think of it as a mental warm up) apply some general principles. They will help set you in the right direction. Next, you will work on some basic mental training techniques: focusing on behavior modification, developing a positive mental attitude and, for extra motivation, employ some helpful "mind games." First, the principles on which to build your foundation are as follows:

SET GOALS
If you have a very clear idea of exactly what it is you want to achieve, you will find it easier to attain. Imagine getting into a car and driving aimlessly around, with no final destination in mind. That's just what it's like when you don't have concrete goals you're working towards - a lot of wasted time and effort. Once you know what it is you want, where it is you're headed, your choices become clear and you can take appropriate actions to "get there."

HAVE A GOOD GAME PLAN
So you're in your car, you know where you want to end up. Now how do you get there? You need a road map, a set of directions. Sometimes, your ultimate goal seems a long way off, almost unattainable. It helps when you break it down into smaller, more manageable segments and have a plan to conquer each one. Remember to keep your plan flexible. If you hit a detour when you're driving you don't turn around and go home. You reroute yourself, a little off track perhaps, but still heading for your end point. Make sure you allow for deviations in your game plan. Getting side-tracked is no reason to give up - just don't lose sight of your final destination.

TAKE ACTION
The most critical difference between the average person and the successful one is the ability to take action. Everyone would love to be lean and fit and attractive but - admit it - it takes work. Many people think about, read about, and wish for it, but not many put in the effort it requires to achieve it. Once you've set your goals, armed yourself with the necessary knowledge on how best to achieve those goals, you must then be willing to take action. Stop thinking about it and do it now!

GET YOUR PRIORITIES STRAIGHT
Keep your goal in mind at all times. Do you really want to lose weight and be healthy? "Yes" you say. Then why do you continue to indulge in those high fat foods and watch TV when you could be exercising? You may blame it on a lack of willpower, but what it really is is a lack of prioritizing. Those snacks may be appetizing and relaxation feels great - there's no denying that. But you need to look deeper and ask yourself what will bring the most happiness? Those few minutes of satisfaction you get from eating and relaxing won't bring you sustained happiness the way a lean, healthy body will. Your desire to achieve your goal must remain strong when faced with temptation and when under stress. If you keep your priorities straight, you will take the necessary actions to achieve your goal.

HAVE FAITH
In yourself and your ability to reach your goals. If you have a history of failed weight loss attempts, you most likely question the likelihood of actually being successful this time around. The beliefs you have result in specific actions that have definite outcomes. If you believe that no matter how hard you try you will always be overweight, you tend to allow yourself to overeat, skip exercise sessions and, in your mind, basically give up. You will then, just as you predicted, remain overweight. What you believe becomes a self-fulfilling prophecy. On the other hand, if you honestly believe that this time you will follow your plan, develop new habits and reach your goal you will be setting yourself up for a positive self-fulfilling prophecy. As we stated, where the mind goes the body follows. Your behaviors are a result of your thinking processes, whether conscious or not, so be sure to develop not only the desire, but also the faith and strong conviction, that you will succeed.

Once you've integrated these factors into your mental plan you're ready to tackle individual problems. The means of changing current behaviors into more favorable ones is termed "behavior modification

BEHAVIOR MODIFICATION
Do you eat, even when you're not hungry, just because something looks or smells good? Have you ever picked so much while preparing food that when it' time for the meal you're no longer hungry? Do you ever feel compelled to finish something, "clean your plate," even after you start feeling full, even though you're not really enjoying what you're eating? Do you eat with your fingers, standing in front of the fridge with the door open? Most people do these things once in a while (and everyone does them on Thanksgiving), but overweight people do them too often. In fact, they do these things so regularly that they become habits. To modify your behavior you need to identify what triggers undesirable actions and be aware of what route can be taken instead.

Cues are signals that tell us to eat, like a grumbling stomach or the smell of fresh baked cookies. Overweight people tend to be much more sensitive to cues such as taste, smell, sight, and associations between food and certain places or occasions. In order to gain control over your weight it is important that you are aware of potential cues that might set you off on some "unintentional eating."

Internal cues
These are signals that come from within. A rumble in your tummy, headache, light-headedness, even mood changes can all be your body's way of telling you it needs food. These internal cues are good and you should pay attention to them! Many people with weight problems have actually lost their ability to detect true hunger and rely more on their appetites to tell them when, what and how much to eat. It takes some time and awareness to really tune in to your natural cues. Pay close attention to these signals.

External Cues
These are the troublemakers. The things we see, smell, or otherwise are tempted by, are all around us. Standing in line at the grocery we are confronted with chocolate, candy and magazines with photos of sumptuous-looking desserts. Every other television commercial bombards us with food temptation. While there were previously a few hundred varieties of food items to be found in the grocery store, there are now a few thousand. Even driving down the street or walking from one end of the mall to the other requires passing a few fast food restaurants. It is no wonder that eating is America's favorite pastime.

Cue Elimination
These techniques can be employed to help you deal with this "cue/undesirable response" problem. You will need to eliminate cues where you can, and learn to respond appropriately to the others you must live with. For example, you can remove the bowl of M&Ms from your desk, but you're not going to be able to do much about that doughnut store you pass every morning on your way to work. (Driving with your eyes closed is not recommended). When you learn some "deal-with-it" techniques you will be able to handle each situation. You could, for instance, switch from buying a doughnut to just a coffee, or at most a doughnut hole. Or try not to keep cash on hand. You could drive a different route to work. Avoidance is, in some cases, the best defense. Studies have proven that significant insulin secretions occur from the mere smell and even thought of food in overweight people. Eventually though, it is best you learn to deal with that doughnut store and other cues like it because for the rest of your life your environment is going to bombard you with these signals to eat.

Cue Elimination Techniques

1. Wait it out! Impulses to eat that result from environmental cues are time- limited. If you do not respond immediately to them, they will pass. Every time you resist the urge to eat, that cue will become weaker and weaker. In time, any cue that is not rewarded (acted upon) loses its strength until it eventually become neutral and will no longer have effect on you.
2. Remove all visual cues from sight. If you don't leave bowls of nuts or jellybeans on the coffee table, or a cookie jar on the kitchen counter, you will not find yourself reaching for "just a few" every time you walk by. "Out of sight -out of mind."
3. Keep the "good" foods visible. Keep plenty of low fat, healthy choices on hand and store them in see-through containers in front of everything else. This will help program you to reach for these foods first when you are hungry.
4. Avoid temptation when possible. Don't leave serving containers in front of you at the table when you eat. After serving up your portions, put foods away before you sit down to dine. This will dramatically cut down on taking seconds. Don't stock your cupboards with "junk" foods. If you don't have them, you can't eat them. Your kids or spouse don't need junk anymore than you do. If you have to keep "snack" foods on hand, buy only things you don't like.
5. Never pick. Don't eat anything that's not on your plate. Don't take spoonfuls of ice cream directly from the container or sneak "slivers" of cake (entire cakes have been known to vanish that way). There's no way of knowing exactly how much you're eating and chances are you'll trick yourself (if no one else) into believing it wasn't much.
6. Plan your menu before hand. Don't accept or eat food that you did not pre-plan as part of your daily intake. This will help you make sure that the foods you do eat are eaten because you made the conscious decision to include them in your diet.
7. Eat only at your designated eating-places. Choose specific places you will do all your dining. These may include a seat at the kitchen or dining room table and the cafeteria at work. Restrict all your eating to these places only. This means no eating in front of the television or fridge, while driving your car or talking on the phone, in front of the stove preparing meals, or (gasp!) while riding your stationary bike. This will eliminate lots (if not all) of mindless consumption.

Once you've "cleaned-up" your environment you can then "clean-up" your act; There may be a number of specific bad habits you have, that are sabotaging your weight loss efforts, such as overeating, inactivity or skipping meals. A good start in correcting destructive behaviors is by first recognizing the habits you'd like to change and then tackling them one by one. The best way to change habits is to replace them with positive actions. In time these new behaviors become second nature (positive habits) and, therefore, easy to maintain.

Think about what habits you want to change. Are there certain times of day you get the "snack-attacks" or particular foods that seem to call out to you? Make a list of every problem and situation you are typically faced with. After you've identified the problems, you need to think of some solutions.

POSSIBLE TACTICS FOR DEALING WITH PROBLEM SITUATIONS

Problem: You can't seem to resist buying all those tempting foods while grocery shopping.
Solution: We can assume you know better than to shop on an empty stomach. In fact, there are two ideal times to shop: after you just completed a satisfying, healthy meal and after a great workout. Always shop from a list. Keep a list on your fridge door to write down healthy food items you need as they start to get low. Buy more before you actually run out. If some unhealthy items accidentally fall into you're cart while shopping, don't be embarrassed about setting them aside at the checkout. (You should be more embarrassed to be caught buying them). If you look around you in the checkout line, you will find many negative reinforcers to keep you from making poor purchases. Most people are very overweight and unhealthy and if you look in their shopping carts you can easily see why. They should serve as a reminder of what you don't want to be like.

Problem: While preparing a meal, you pick and taste a little of every ingredient which can lead to an intake of hundreds of unplanned calories
Solution: Put a piece of gum in your mouth whenever you're cooking. You can't chew gum and eat at the same time. Or allot yourself a snack for that time. Put out a bowl of Fiber One cereal and pick at that instead. You could also eat some of your meal, such as the salad or vegetables, before hand. If these don't work, have your child or spouse be on "sneak-eating patrol." Make the penalty, if they catch you, stiff enough to be a deterrent.

Problem: It's always someone else's fault you can't stick to your plan. Your mother makes you clean your plate (how old are you?), your mother-in-law says you're getting too skinny! your husband always wants to go out to eat ("forget about your diet for one night"), your friends like to get together for a glass of wine after work, your kids complain that your diet is making them suffer (translation: where's all the junk food?), etc, etc, etc.
Solution: In all your kindness and concern for others you are forgetting one important thing: these people may have to live with you, but they don't live in you. Only you can judge what's right for your physical and mental well-being. Do what's best for you -End of story!

Problem: You can't seem to watch television without eating.
Solution: Set up your treadmill or stationary bike in front of the television. Do something that keeps your hands tied up. (We meant like sewing or knitting). Eat an allotted snack during that time, something that takes awhile to eat such as air- popped popcorn, blueberries, fiber cereal, raw veggies. You can make a rule that you're not allowed to watch television without wearing a pair of rubber gloves and a plastic mouth guard (they're sold at sports stores for other purposes). If that doesn't stop you from eating, it's unlikely anything will!

POSITIVE MENTAL ATTITUDE
Armed with the right attitude you will find weight loss a much easier endeavor. There are a few tips you can use to help you develop a winning attitude conducive to success. Start by thinking of your new way of eating as something positive you are doing for both your health and your figure. In fact, changing your dietary habits for the better is one of the most important things you could possibly do to improve your life. If you see this as a beneficial step toward improving yourself, you can take pride and enjoyment in your efforts and will be much more likely to stick with it - because you want to, not because you have to. Think in terms of what is best for your body and your health. When it comes to food, think with your heart, not with your taste buds.

Learn to focus more on your successes, no matter how small, than on failure. The typical dieter will use one small slip-up as an excuse to abandon their efforts. Thinking like that will only drive you further from your goal. Instead, pay attention to all the positive things you do, no matter how small. Passing up that piece of cake, losing a pound, taking a 45 minute walk should all be seen as evidence that you are putting out the necessary effort to lose weight and get healthy. Discouragement will never get you anywhere. Stay positive and give yourself frequent pats on the back.

Talk to yourself (just, maybe not out loud if you don't want people to hear you). Your brain carries on a dialogue continuously inside your head, although you may not always be aware of it. Unfortunately it does not always say nice things. Many of our thoughts are negative and self-destructive. Since your brain and body like to be in harmony, if you keep thinking, "I'll always be fat, I'll never lose weight" your body will try to fulfill these thoughts. For this reason, it is in your best interest to think only positive, promising thoughts (and try your best to believe them). Give yourself pep talks all the time. Have some daily affirmations that you repeat to yourself over and over throughout the day. Pick a new statement each week, or each day, and record it at the top of your food journal. The more you say it, the sooner it will become integrated into your psyche.

MIND GAMES
There are some fun things to try (for those of you Inclined to playing games), to keep your thoughts in tune with your goals.

• Hang up a picture of yourself at your heaviest on the fridge door or bedroom mirror. It will serve as a reminder of how far you've come. Because you see yourself everyday, the changes you make will not appear dramatic. However if you take pictures of your progress, with every 10 or 20 pound loss you will notice tremendous changes. The improvement will be rewarding and motivating.
• Save an article of clothing you wore at your heaviest. We don't recommend saving your "fat" clothes because it becomes to easy to slip back into them if the pounds creep on. However, one item can be fun for comparison. Try on your "fat" outfit after losing some weight; you'll laugh at how big it is. Some men like to keep the same belt, pulling it tighter and punching more and more holes in it to make it fit. This serves as reinforcement every day when they get dressed. One client kept her "fat" jeans that she was later able to fit her husband, her son, and herself into after losing weight -seems hard to believe!
• Use visualization to help you. Studies show that when the mind has a good idea or picture of what it wants to do or be - results come quicker and easier. Much has been written about the use of visualization in athletics to improve performance, but it can also be used in any endeavor to help people reach their goals.

Try practicing the following techniques on a daily basis:

• Pick a quiet comfortable place. This could be lying in bed first thing in the morning or at night.
• Close your eyes and relax. Picture what you will look like at your ideal weight.
• Take it a step further and imagine your feelings of joy, pride, and energy. Imagine the new clothes you will be wearing, the activities you will be participating in. Make your pictures as life-like and real as possible.
• Also imagine the tasks that will be required to get you to your goal. Picture yourself enjoying those things. See yourself exercising, eating healthy foods, and saying "no" to extras.
• A last game to try is called "ROLE-PLAYING" or modeling. Think of someone you admire and want to look like or be like. Then pretend you are them. It could be a model, and athlete, a movie star, a friend, or anyone who inspires you.

These days there are many articles on the diet and workout programs of the most fit and attractive people. You don't even have to know about their habits to be able to play this game, you can just imagine: how do they eat and what do they do to keep in such great shape, to be in such good health, to have so much energy? If you pretend you are that person and act accordingly, you will find it's easy to say no to fattening desserts, to talk yourself into doing exercise and to be energetic and positive.

Your role model could be Jane Fonda, Cindy Crawford, Lawrence Taylor, and yes, even Richard Simmons. The point is not to set unrealistic goals for yourself by trying to look like or be as successful as these people, but instead to develop their same thinking processes. They value health, exercise, and good eating habits. Pretend you are them, think the way you think they think, take the same actions you think they take, and soon you will find yourself more and more like them.

This is a good motivational "trick" to use when you feel your willpower is low, or your attitude "poor." One word of caution though, it's best to keep this game to yourself. If you go around telling everyone you're Madonna or Andre Agassi, you may find yourself in a straight jacket being evaluated by a psychiatrist.

Research has uncovered some characteristic traits common to those who are successful in losing and maintaining weight. These factors are worth stressing, because without developing these traits you may be limiting your chances for reaching you goal. It would be like trying to drive a car with no gas in it. Read the following list and see how you measure up. If you're lacking in any areas, start making some changes right away!

CHARACTERISTICS OF SUCCESSFUL LOSERS

1. They have instilled in their minds a clear picture of themselves at their goal weight. Engraved in their imagination is that image of them at their ideal weight. They demonstrate an eagerness to discard the old "fat" image and take on the new "fit" one.
2. They keep their motivation high, even through tough times. It takes time to reach a goal weight, but those who are successful never question their ability to do it. They will stick to the program no matter how long it takes. They keep positive attitudes and focus on long-term rewards.
3. They are very realistic. They know, for themselves, what is the best weight to be healthy, the right size clothes to wear, the proper foods to eat. They set goals that are worth striving for, but are attainable and important to them.
4. They have developed positive methods for dealing with stress. They do not use stress, or other excuses, as a reason to binge or drink. They show a willingness to accept responsibility for, and take control over, their own eating and exercise habits. They have the realization that it is ultimately up to them to make the process successful.

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