This is part one of two. Tomorrow I’ll be including MY THOUGHTS on these tips. I welcome your input below…
1) SAVE YOUR TIME & MONEY
Don’t spend another minute or another dime on anything (book, clinic, TV show, etc.) or anybody (doctor, dietitian, relative, etc.) who even remotely suggests it or they will help you lose weight permanently.
2) JUST SAY NO!
Do not use (or let anyone use) your weight or BMI or any other measurement of body size or composition as an indicator of health.
3) ASK FOR ANSWERS
If you have a health condition commonly considered to be “weight related” (most likely candidates are hypertension, abnormal cholesterol, abnormal blood glucose) and a health professional recommends weight loss as a solution ask him/her the following questions:
a) what is the long term success rate of the approach you are suggesting?
b) what is likely to happen to my health condition if I lose the weight and then regain it?
c) is there any wa to treat this condition that does not involve a focus on weight loss (how would you treat a thin person who had the same condition)?
4) USE YOUR IMAGINATION
If you do not have a heath condition but you are worried that you will develop one if you don’t make some lifestyle changes to lose weight, try the following:
a) imagine that you are, right now, at the weight that you believe will be healthier
b) work out a plan (with a health professional if desired) of the kinds of lifestyle changes you think you might be able to s sustain to remain healthy at that weight.
c) implement that plan, right now, at your current weight.
5) CONSIDER MOVING YOUR BODY
If you are relatively sedentary, consider finding ways to move your body that feel good to you.
a) the greatest gains in health-related fitness are achieved when people go from being sedentary to getting even small amounts of physical activity.
b) physical activity does not have to be done all at once to achieve significant health benefits – three 10 minute periods of exercise are as good as one 30 minute period.
c) all kinds of movement count, including walking, gardening, dancing, sports and running after your kids.
6) DECLARE YOUR INDEPENDENCE
Don’t let anyone (that’s right – anyone!) tell you how to eat, what to eat, or how much to eat to lose weight.
7) LISTEN TO YOUR INTERNAL WISDOM
Learn to eat according to your internal signals; appetite, hunger, and satiety. By paying attention to these signals, you can avoid having to pay someone else to tell you what and how much to eat.
8) CONSIDER DR. ROBISON’S SIMPLIFIED DIETARY GUIDELINES
The original Four Food Groups were designed to help us to get the nutrition we need to grow and thrive. Over the years the Dietary Guidelines for Americans have become too complex, too prescriptive, and too focused on disease prevention and weight control.
a) enjoy your food
b) eat a wide variety of food
c) pay attention to internal signals whenever you can
d) share your food with someone who is needy – gratitude is deeply nourishing!
9) TAKE NOTICE OF WHAT REALLY MATTERS
Notice any changes that occur over time with this approach – ask yourself:
a) what health-related changes have I seen?
b) do i feel differently about food?
c) do i feel differently about myself?
d) am I spending less time and energy worrying about my weight and what I am eating?
That’s right!! Congratulate yourself!