Weight Control in 8 Acts

(a review by Lee Kern, ASBP)
The skills and tasks of weight loss are much like pieces of a jigsaw puzzle. No one piece is a solution; but when all the pieces are put together, dramatic results can occur. These are as follows:

1) Motivation: Motivation is a flexible process that involves "yes” and "no” forces. Motivation is enhanced when external forces, such as concerns about appearance, combine with internal forces, such as self-esteem and confidence. In addition, people need to continually assess their priorities and support them with specific actions, keeping the gap between values and behavior as narrow as possible. (What has the greater "pull” - the outcome of feeling good about yourself, feeling empowered, feeling energetic, or those extra snacks at night?)

2) Mindset: Patients need to view the problem as food dependence, not as weight. When the problem is seen as the relationship with food, there is an understanding that recovery is a life-long process of living with food in a different way. It is also important to avoid over expectations from weight loss. It does not guarantee you will get a work promotion, or be the center of attention. You will feel better about yourself, and this itself will open unlimited doors of opportunity.

3) Conscious Eating: Success requires strategies for managing food day-to-day and a system for understanding food use tendencies. A food diary is a powerful tool for achieving these goals. It serves as a way to plan meals ahead of time, and encourages self-reflection.

4) Self-Monitoring: Denial is at the core of problems that are addictive in nature. Rationalizations are used to justify the next episode of excess. You need to commit to techniques that keep you honest about what you do and why you do it. (e.g. Write everything down that is actually eaten and monitor urges and cravings and their possible connections to moods, external cues and situation.)

5) Lifestyle: Overeating often happens in a context of lifestyle imbalance. You must get regular physical activity, and do activities that produce feelings of productivity and pleasure. Your leisure time should yield fun, joy and play. If you are feeling unproductive and ‘bored', most likely you will turn to food.

6) Stress Management: Overeating episodes often occur in order to create the stress-reducing effects of calming, soothing, comforting, and escape. To counter these tendencies, people need to use more functional relaxation strategies, such as deep breathing, meditation, visualization or tension release.

7) Interpersonal Support: Studies suggest that people are more likely to succeed at long term weight loss when they lean on others for support. (Be sure you friends are supporters, and not ultimately saboteurs when you become successful.)

8) Relapse Prevention: Success involves slips and setbacks, so learn from a slip by asking how things can be handled better the next time. Also, monitor warning signs, such as your emotions and change in routine. Keep tempting food items out of the house. Anticipate trouble, so try to remain vigilant.

Just keep trying and don't ever give up.
You can do it.
Dr. Doug