Working for your B.Sc.
A patient reminded me of something I said to her years ago. Actually, I had forgotten, but it's worth remembering. Weight loss is a long journey. It is full of many psychological ups and downs. When we are in school, we know from the get go that it will take at least 4 years to get our degree. If our ultimate goal is a Masters or Ph.D. we will study for up to 10 years. Weight loss and weight maintenance are the same. The major difference is that many people expect to not only achieve their goal in a matter of months, but that it will be sustained for a lifetime.
In school, one must study regularly, very regularly. You might take a little time off, but not much. It's hard work. The hard part is not actually the studying, it's maintaining the strength of character to study when you are tired; study when you would prefer to be watching T.V.; study when you would prefer to be out with your friends. What motivates us through those difficult times, is to be working towards a degree that will open up doors for greater job opportunities.
On the opposite side of the spectrum is food and the pleasure we derive from it. At the same time, we are conflicted with the knowledge that too much food, or too much of the wrong kind of food will lead to weight gain, diabetes, heart disease, arthritis, cancers etc. Our goal, and I'm just guessing here, is that we would like to ultimately fit into smaller clothes, be able to have good health into our older years, and hopefully not be taking multiple pills for some chronic disease that has developed caused by our weight gain.
To develop not only the knowledge of what to eat, but to develop the will power to make firm decisions not to give into too many unnecessary and mindless food pleasures, takes time. (And many failures). We are combatting hormones that strive to maintain our fat mass, and even with weight loss they work to put our weight back on unless we have developed tools that prevent us from regaining. These tools take a long time to develop.
For many, the greatest food source they must learn to resist are the sugars (carbohydrates)...highly addictive for many. Soft drinks, desserts, bread, bagels, chocolates and candies, donuts and muffins must go; yet everywhere you go they are front and center in most of the drug stores, and supermarkets. For many, even having a small amount may trigger cravings that they had hoped had disappeared.
Monitoring your intake of food using any good food tracker app on your smart phone or tablet or computer is an excellent way to keep you very aware of not only what is going in, but how much. For those that have struggled with their weight long term, this is a necessity, and will be necessary even after the weight has gone down.
Activity is a must also. It is not only important for general health, but it keeps us, or at least helps us, from weight regain. We need to become accustomed to doing regular movement throughout the day. Ultimately also, we cannot simply be people who move only when the weather is good, or warm. Activity must occur year round.
None of these habits will be learned and ingrained overnight. They take a long time. Also, they must be maintained even through the difficult times. Illness, injuries, family issues, moves, separations, divorces, financial issues, all deflect from our ability to eat mindfully. Especially during those times, we still must eat well, document, exercise, get proper sleep and not make these an excuse. Lastly, the excuse of "I have no time" cannot be part of our vocabulary. There is time, we just have to force ourselves to realize we are simply making an excuse.
Reach for your personal B.Sc. Choose wisely; avoid sugars; document, and please move any time you have a chance. One minute is better than none.
You can do it. Just never give up trying.
Dr. Doug