| "Please help... I can't lose weight and I'm afraid to | | | | It's not a matter of 'if' but of 'when' and 'how |
| eat"- an anonymous voice cried out in a diet | | | | badly'. Succumbing to a temptation and cheating |
| support forum I came across the other day. The | | | | on your diet don't make you a failure. They just |
| woman, only 26 years old, was desperate to lose | | | | mean you're human. |
| the 50 pounds she had gained during her | | | | 3. Isolate your setbacks. |
| pregnancy. She felt alone, unattractive, tired, | | | | Don't turn a cookie into a whole day of binging on |
| unmotivated and didn't even know where to start: | | | | sweets. Don't turn a missed walk or workout into |
| how much (or little) to eat, what kind of exercise | | | | a week of laziness. One single cookie will not |
| program to embark on. This desperation had | | | | make a difference in your weight loss efforts; |
| turned food into a frightening enemy: food equals | | | | consuming 2,000 calories of junk food in one day |
| calories which equal extra pounds. "Is there any | | | | will. Missing the opportunity to burn 200 calories |
| hope for me?"- the young woman was asking; | | | | during a workout won't have an impact either; but |
| and she is not alone. | | | | the 1,200 calories you could have burned during a |
| It's a surprising question, I think, in light of all the | | | | whole week of exercising daily could. |
| diet and exercise information available to us these | | | | 4. Choose a diet and exercise program you enjoy. |
| days and of all the jaw-dropping success stories | | | | Yes, I did say "enjoy". It is possible to enjoy life |
| staring back at us from the pages of virtually | | | | while dieting. It is possible to cook healthy food |
| every fitness magazine or from mega-hit TV | | | | that tastes appetizing and it is possible to find fun |
| shows. | | | | ways to expend calories while working out. |
| I replied to the woman's post and tried to give | | | | (Maybe not as appetizing and fun as eating a tub |
| her some encouragement. I can understand how | | | | of ice cream while watching TV- but enjoyable |
| overwhelmed someone can be by the abundance | | | | nonetheless). Losing weight the healthy way takes |
| of diets and workout programs and "As Seen On | | | | time and if you don't find a program you enjoy |
| TV" miracle ab training devices and weight loss | | | | your chances of success are greatly diminished. |
| pills and Alli and fat/carb/calorie blockers... ad | | | | Not too many people can endure tasteless meals |
| nauseam. I can understand how helpless one can | | | | and workouts that feel like a punishment for too |
| feel when she barely has the mental or physical | | | | long. |
| energy to get through the day yet sees "The | | | | 5. Don't just quietly celebrate, but loudly reward |
| Biggest Loser" contestants work out for 3-6 | | | | your successes! |
| hours every single day. And when a supersize | | | | Try to set rewards for healthy behaviors rather |
| fast-food meal costs $4 is ready in 5 minutes, | | | | than abstract numerical accomplishments. The |
| tastes heavenly and fills you up- I can understand | | | | scale is the most frustrating torture device ever |
| how it easily wins over spending $15 on | | | | invented: although you look thinner and your |
| vegetables, lean meats, whole grains and fruit and | | | | clothes fit better, the scale may be stuck for a |
| taking 30 minutes to prepare a healthy meal for | | | | week or two or four. Maybe you're gaining |
| lunch or dinner. | | | | muscle, maybe you're dealing with PMS-related |
| But to answer the desperate dieter's question: | | | | water weight gain. So don't fixate on the |
| yes, there is hope! You can get off that couch. | | | | numbers; instead, reward yourself for sticking to |
| You can eat healthfully even on a budget. You can | | | | the diet daily and not missing workouts. One note: |
| get the energy back so you can keep up with | | | | please don't day-dream of food as a reward; it's |
| your kids. | | | | obviously counter-productive as it reinforces |
| It all starts with a decision. Life-changing decisions | | | | cravings. Pick rewards that support your new, |
| are often made at the low points- when | | | | healthy lifestyle: a relaxing bubble bath; leafing |
| everything seems helpless, overwhelming and | | | | through your favorite magazine while enjoying the |
| helpless. It sure sounded as if this young woman | | | | fresh air in the back yard; taking the time to go |
| was there. | | | | to the beach and walk barefoot in the sand; |
| I affectionately call myself a "former fatty": at 34 | | | | getting a pedicure (or taking the fun chance of |
| years old I can say that I was obese for half my | | | | letting your 5 year old daughter paint your nails!). |
| life; it wasn't until I was 17 years old that I finally | | | | Anything that makes you smile and appreciate |
| decided to lose the 55 pounds which made me | | | | the little things in life while taking your mind off of |
| the most ridiculed girl in my high school. I did lose | | | | food qualifies as an appropriate reward. |
| the weight but by unhealthy, extreme dieting; as | | | | 6. Set fitness goals that are meaningful to you. |
| a result, keeping it off was a struggle at first and | | | | I know you've heard it a thousand times but you |
| that is how I became interested in fitness then | | | | need to have a game plan. How much weight do |
| later on became a personal trainer. Below are | | | | you want to lose? How many inches or dress |
| some strategies I learned from going through that | | | | sizes? Which too-tight pair of awesome jeans do |
| experience: | | | | you want to fit into again? And- very important- |
| 1. Take it one step at a time. | | | | by when? Give yourself a deadline but be realistic: |
| One healthy meal instead of fast-food at a time. | | | | 1/2 pound to 1 1/2 pounds per week is a healthy |
| Once 10 minute walk at a time. One glass of | | | | weight loss range; more than 2 pounds per week |
| water instead of sugary soda at a time. One | | | | is likely too much to attempt. Do you have a |
| pound or inch at a time. Focus on the incremental | | | | special event coming up that you would love to |
| progress, on each hurdle you overcome rather | | | | look your best for (rather than try to get away |
| than on the mountain you need to climb (be it 10, | | | | from anyone with a camera)? Pull that dress/skirt |
| 30, 50+ pounds). Every single person who has | | | | swimsuit out and hang it on the closet door. It |
| successfully lost a significant amount of weight | | | | may just motivate many workouts and get your |
| started by losing the very first pound; then 2; | | | | mind away from many intended cheats. |
| then 3. Before they became a size 4 they went | | | | As of today, the reply I sent to the young |
| from size 12 to 10; then 8; then 6. You need to | | | | woman a few weeks ago is still waiting for a |
| be patient with yourself because alas, most of us | | | | response. I hope and pray that she can find within |
| don't have 6 hours a day to work out and most | | | | herself the courage to take that first step. |
| of us can't lose 10 pounds in one week (not that | | | | Because the 50 pounds she needs to lose, |
| that's healthy anyway). | | | | although a potentially long journey, can start with |
| 2. Accept the fact that you will screw up. | | | | just one healthy meal. One walk. One pound lost. |