What Can You Focus On?
Healthy eating and exercise seem to go hand in hand. However, it's very hard to be focused on both at the same time. What I'm getting at is that we all get ‘food fatigue:' constantly thinking about what we should or should not eat; guilt that we ate too much; frustration towards having to be diligent all the time; etc. If food fatigue is overwhelming at this phase of your journey, then focus on another lifestyle habit that is necessary for a healthy future; for example, exercise. We know this is an important component for long term weight maintenance, but at the same time, if we are exercising regularly there is a subtle change in brain neuropeptides such that we may have more control over food.
Exercising regularly takes mental fortitude. The difficult part is making ourselves voluntarily get up earlier in the morning to do some weights, or pushing ourselves to go to the gym after work, or doing a short walk or band routine in the evening...these take a lot of self-talk. We are all "tired.” We all feel that "there isn't time.” We all want to put it off to a more "convenient” time. However, I can guarantee that if you can just force yourself to start, you will feel more energy, you will be more alert and you will be better able to control snacks when you finish. Truthfully, the energy depletion happens when we just sit around and play on the computer or watch T.V. Any form of movement will rejuvenate us. So, get off the couch, get out of bed and just do something.
As you embark on this New Year, focus on the eating habits that are preventing you from losing weight. You don't have to eat perfectly. Look at the habits that are most likely to lead to steady weight gain, or no weight loss. Usually this is in the realm of extra snacks. Not everyone, but most people I meet, do some sort of excessive evening snacking. The trouble here is, our metabolism is down and we are not eating out of hunger…we are eating out of desire and emotion. Start with healthier substitutions: Greek yogurt instead of ice cream; nuts instead of a bag of potato chips; etc. Make a rule with yourself that you will not snack in front of the T.V. (and this should include all members of your family). If they, or you, MUST have a snack, then they have to leave the T.V. area and eat at the kitchen table. Too many "bad” calories are mindlessly consumed when we watch T.V. Thin or not, we simply do not need these.
So, focus on something that will start to make you feel healthier. Daily movement is one area to focus on; healthier snacks are another. Make it simple. Find a way. Search for solutions. Just keep trying and never give up on yourself. If you are eating well and exercising regularly you will feel ever so much better; not just physically but emotionally too.
Dr. Doug