What works for weight loss

In my last two blog posts I described how mainstream thinking on obesity and weight loss, which focuses on the theory of ‘calories in versus calories out’ and offers low-calorie diets and exercise as a solution is simplistic and not supported by the research. I explained that those carrying excess weight are likely to have several biochemical imbalances and possibly also a degree of emotional upset and that careful investigation of both are necessary for a long-term solution to be found. The discussion may have made depressing reading for anyone after a quick fix (most of us then) but the truth is that lasting physical and emotional health requires some deep digging in order to uncover the root causes. The good news however is that once the real issues have been determined a restrictive, boring low-calorie diet will NEVER be the most appropriate remedy!

 

For those of you who wish to lose weight and are willing to embark on a journey of discovery to determine what exactly has led you to a place where you’re unhappy with your body, I’ve provided a few tips to help you on your way. You’ll see that these are not necessarily easy-peasy steps but hopefully as you read my suggestions you’ll recognize deep inside that these are the issues you need to explore if you’re to uncover a body that delights rather than depresses you.

1. Start to deeply question why it is that you want to lose weight or change your body shape, it’s time to get clear about what you’re REALLY trying to achieve. Do you want to improve your health? Or perhaps increase your energy? Or do you want to feel accepted and loved by those around you? Write down your thoughts and ideas in a journal dedicated to helping you understand your weight issues. Once you’re really clear about your goals and your motivation behind them you have a much better chance of achieving them
2. Ask yourself what it is that’s been stopping you lose weight up until now. Is it a lack of will-power or motivation, not enough time or resources? Or is there anything you’re gaining by staying the weight/shape you currently are? It’s time to get really honest with yourself and again use your journal to do this
3. For a week keep a food diary making a note of all that you eat and also keep a record of changes in your appetite and mood. This will help you to determine whether you’re eating because you’re truly hungry, or at times because you’re bored or feeling low emotionally. Determine the times that you’re most vulnerable to emotional eating and think about other ways you can make yourself feel good at these times
4. Take a good hard look at your food diary and assess how much of what you are eating is processed or refined. To improve your health and lose weight it is imperative that you are eating REAL food; that is food in its most natural state possible. It’s time to ditch the packaged foods full of additives and instead choose vegetables, fruits, whole grains, pulses, nuts/seeds and good quality animal products. At the same time STOP calorie counting, from now on your reason for choosing a food should be how real it is and nothing to do with its calorie content.
5. Practice mindful eating at each mealtime by focusing your attention on what you are eating and how it makes you feel. As much as possible take plenty of time over your meals and make sure you’re feeling relaxed and calm before you start eating. When you eat in a fully conscious manner you are much less likely to overeat.
6. Rather than pushing yourself to go the gym when you hate the sight of it, start to incorporate more general activity into your life – walk instead of using the car whenever you can, spend more family time outdoors doing fun activities etc. Also choose one or two forms of exercise that you enjoy whether its walking, jogging, yoga, dancing or netball. Whatever you choose make sure it feels like fun.