Suggestions for weight loss
August 16, 2004
By Peter H. Gott
Dear Dr. Gott: Recently, I responded to a reader who has had phenomenal success with my "no flour, no sugar" diet. I welcomed his comments and reviewed some important constituents of the diet; mainly, that it is flexible, inexpensive, simple and healthful. I also referred to what I call the "intellectual/psychological" aspect of dieting that is frequently overlooked by many diet plans -- including my own, I am embarrassed to admit.
So, let's get down to basics.
Deciding to embark (or re-embark!) on a diet plan can be daunting. On one hand, it is a positive commitment that will unquestionably lead to beneficial health consequences. On the other, it may result in anger and discomfort, not to mention failure. Why?
1) To begin with, many overweight patients yearn for a quick fix. (It isn't going to happen.) You took decades to become overweight; resolution won't occur in a matter of months.
2) You can lose
weight on any diet. The problem is keeping it off.
3) Your goals may be unrealistic. You didn't lose 50 pounds last month on a diet, so you forget the diet if you don't get better results. (A problem with expectations.)
4) There are definite cultural factors that interfere with your best intentions -- e.g. fast-food restaurants that are open until midnight and have made mega bucks patronizing people who eat too much too often.
What are some steps you can take to keep yourself from failing?
1) Increase your exercise level to at least one hour a day. Some examples for exercise include walking to the post office every day, climbing stairs at work rather than relying on the elevator and taking a longer walk at lunch.
2) Set realistic goals. A drop from 180 pounds to 120 may be appropriate, but at what cost? Would 140 be more reasonable?
3) Pick a simple and inexpensive weight-loss plan, such as my "no flour, no sugar" plan, which you can easily modify.
Based on a November 2003 article in The Physician and Sportsmedicine, I would like to suggest some additional alternatives.
• Be clear in setting goals. Work with your doctor in this regard. The issue we're dealing with is "How much can I alter my eating habits and for how long?"
• Chose a diet plan with which you feel comfortable.
• Set your weekly goals. Ideally, you should be able to lose a pound a week. If not, why? Do you need a full physical examination?
• Be careful about portion sizes. For example, use a set of dishes that has small plates and bowls so servings seem larger. Eat small lunches.
• Don't let a minor dietary setback discourage you; recommit the next day to your diet plan.
• Consider the reality that depression and dissatisfaction can often lead to compensatory overeating. You may need to address this issue with suitable health professionals.
• As you lose weight, don't simply rely on the scale to confirm your success. Tighten your belt a notch or consider buying some clothes a size or two less than your previous size. The new outfits should be stylish, feel comfortable and function to prove that you can look good. Snappy new clothes will give you amazing confirmation that your weight-loss efforts are paying off.
• Most important, maintain a positive attitude of success, not failure. Don't let yourself become discouraged. If you fail to lose a pound this week, aim to lose two pounds next week. Keep reminding yourself of the positive health benefits of trimming down. Remember that "nothing tastes as good as being thin feels."
Source:www.montereyherald.com
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