In the 1990s, after seeing that weight loss hype was doing more harm than good by promoting self-destructive attitudes rather than healthy lifestyles, I became quite the anti-weight-loss activist. Today, however, I readily support people with their weight loss goals. I've come to believe that everyone's health goals should be honored. And, the fact is, people do successfully lose weight, keep it off, and enjoy the benefits.
Here are my own observations and tips about successful, healthy weight loss (in the next issue, I'll share with you what the research says about how people lose weight and keep it off):
- Losing weight is about eating fewer calories and
being more active. Don't forget the activity side of
the formula; it's a deal breaker. - If you look at yourself in the mirror and say,
"Yuck!" or "Fatso," weight loss is not your biggest
problem. You won't be inclined to take care of your
body if you don't get along with it. Consider seeking
help from loved ones, a spiritual community, or a
qualified therapist. - Deprivation leads to bingeing. Don't give up fats
or sugars. And don't believe the anti-carb hype. - Select foods and activities that you enjoy. If
your new lifestyle is not enjoyable, can you sustain
it? - Throw away your weight loss supplements and diet
books. They almost never work. - Dump your TV while you're at it.
- You will enjoy eating healthy foods if you
do it mindfully. Put your utensils down between bites.
Take time to chew and swallow your food. Note the
flavors and physical sensations. Eating healthfully
can be wonderful! - Pleasurable weight loss activities will make
you less dependent on willpower. That's good, because
willpower is so ineffective as a strategy that if it
had to be approved by the FDA, it would never pass
muster. - Launch your weight loss effort in a new setting. A
week at a spa is great if you have the dough, but you
can create your own retreat in any peaceful, natural
environment. - Portion size does count. Manage it.
And remember, the scale measures your weight, not your worth. Believe me: you are perfect, even if your weight may not be.
