Weight Loss Obstacles
Many of us lose focus easily. Our eating patterns become more erratic. We begin to feel helpless and hopeless even when we are on a supposed ‘diet'. Food now becomes an even larger issue, and even the thought of preparing a meal or going out to dinner becomes difficult, since we feel we cannot control our intake.
A simple check list might be helpful to get back on track. It is no different than if you had an exam to do and the amount of material to cover seems overwhelming. In this situation, it's important to write down what you have to cover and what topics you will review nightly. If it's losing weight, there are a few areas that we have to perpetually look at to figure out where we are going wrong and how we will rectify the improper habit.
• Accuracy of recording: Are you writing absolutely everything you are eating? Do you accurately measure your portions?
• Weighing and weekly review: Are you weighing yourself or measuring yourself weekly? Do you review your goals and habits of eating weekly?
• Eating pattern. Do your eating habits vary greatly from day to day? Do you skip meals? Do you tend to go for long periods without eating? Do you tend to nibble or pick at food? Are there particular times of the day when you are hungrier? Do you have binges (large or small)?
• Portion sizes: Are your portion sizes on the large size? Do you take second helpings?
• Food & Drink Choices: Are you prone to eating energy-rich foods? (i.e.; rich desserts or treats) Are you actively avoiding any foods?
Try to find your particular areas of difficulty and focus on correcting it. One of the most common problems we encounter is not eating enough during day; especially protein. We then tend to have much larger portions at supper and continue eating through the evening as our body tries to play "catch-up.” Work on having a protein-rich afternoon snack and decreasing the volume of food on your plate at supper. Try not to eat in front of the T.V. or computer.
Similarly, another large problem area is lack of documentation. The absolute simplest way to bring yourself on track is to document everything you eat. It doesn't take a lot of time, and by writing it down you will automatically begin to correct portions, poor choices of food, and those quick and easy snacks that we all forget about.
Eat a solid, high-protein breakfast and lunch; have healthy snacks between meals; eat a small and satisfying (not stuffing yourself) supper and you will be well on your way to a successful weight loss week.
Keep trying & keep positive. Increase positivity by choosing to get back on track when you feel discouraged. Never give up on achieving your health & wellness goals!
Dr. Doug