Focus on WHY you want to Lose Weight
A friend of mine has tried many diets, but usually quit on himself because the joy of food trumped losing weight. Recently, however, he developed type 2 diabetes. He knew his weight was what caused the diabetes and he wanted to be healthy long-term for the sake of his children. In one month he lost 12 pounds, and he has been steadily losing about 2 pounds each week. Why is he doing so well now, when all his other attempts were ‘failures'? He is succeeding because he has a strong reason to limit his portions; he knew the diabetes would lead at best to disability, at worst to death. The following was adapted from a section in the book Emotional Eating by Ed Abramson:
Your reasons for wanting to lose weight and your expectations regarding how much and how fast you will be able to lose play a role in determining the likelihood of your success. In one study, participants were asked about their motivations before they began treatment. Those who had internal, enduring reasons (i.e. improving self-esteem or decreasing health risks) were more likely to stick with the program long enough to reach their goals than participants who were motivated by external and temporary reasons.
Are you dieting to keep someone else happy? Do you want to look good for a class reunion in a few months, or do you just want to buy some new, smaller clothes? Are you trying to prove to someone that you are capable of losing weight? These external or temporary motivations make it less likely that you will follow through on weight-loss plans. It might make sense to postpone weight loss strategies until you have more internal reasons.
The next issue to consider is timing. What is the rest of your life like now? If you think back, some years were characterized by changes and turmoil. You went away to college, got married, a parent died, you had a baby, you moved to a new city, had major upheavals at work, got sick, divorced, or retired. Other years, despite the routine stresses, did not present any major new adjustments. Weight loss requires almost constant attention and dedication. The chances are that if you are in the midst of major life changes, you will not be able to devote the time and concentration required to change eating patterns. On the other hand, if your life is relatively settled, you will be better able to focus on a weight-loss plan.
Next, be very realistic on what is achievable. With the right combination of proper eating & exercise, you might reach your "ideal.” Although the idea that we can transform ourselves into anything we would like is an appealing fantasy, it is not always true. Your genetic code puts limits on the amount of weight you can lose and determines where the fat on your body will be located. Any amount of loss is excellent since even 10% loss of your present body weight will result in huge reductions in diabetes, arthritis, heart disease and hypertension. So, be realistic in what you can achieve, and what weight you believe you can sustain forever.
Most of us spend too much time worrying about what we should and shouldn't eat. It would be much more productive if everyone focused instead on why they want to lose weight. Once we have a grasp of why we want to lose weight, then food choices become easier.
Hang in there; developing a healthy lifestyle is an exciting but sometimes daunting journey. Don't ever give up on yourself - I know you can do it!
Dr. Doug