Written by Thomas W. Clark, M.D.
A dozen methods to successfully lose weight this year
It’s a new year. It’s a new beginning.
Studies show that of the 45 percent of Americans who make New Year’s resolutions, the majority will have “Lose Weight” on their list. Unfortunately, research shows only about one in four people will be successful. Make sure you are one of them, with this tried-and-true 12-step plan.
I. Get Over It. In order to really be successful, you need to get over a few things:
- Get over thinking you are being selfish if you decide to invest in yourself and improve your eating and fitness habits. Your family and the rest of the world will adjust and in time, hopefully join your new way of living.
- Get over thinking that there is a magic pill or fad diet that will work. Your habits didn’t occur overnight, and making true healthy changes in your life will take time and effort. I promise that your efforts will pay off exponentially, and you can have fun along the way.
- Get over thinking that just what you eat or just exercise is important. Ultimate weight loss success happens when you incorporate both into your life. Successful baby steps create motivation and the drive to continue, until you experience long-term positive results.
II. Make a Decision. You control your destiny. When you look at your accomplishments in life, they are usually the result of a decision you made along with your commitment to making it happen. Weight loss is no different. You will be most successful if you clearly decide what your realistic goals are (both in the short and long term), document them, review them every day, share them with others and monitor your progress along the way.
III. Picture This. Picture yourself at the finish line feeling your best, looking your best and showing off your newfound way of life and optimized health. The energy, the positive outlook and the vitality that goes along with weight loss and a job well done is now yours. This is the new you and your accomplishment, and it will help keep you motivated as you experience expected plateaus and challenges along the way.
IV. Plan, Plan & Then Plan Some More. There are many choices out there with regards to weight loss and fitness. The important thing is to select a program that you can live with long term, not a “diet” that works only briefly. You will need to plan your meals, schedule your activity and stick to it as if your life depends upon it—and for many, it does. Keeping a food journal will double your likelihood of being successful, and being “too busy” will get you nowhere fast. If you make weight loss and healthy living a priority in your life, it will get done.
V. Don’t Make It Difficult. Weight loss doesn’t have to be difficult. If it is, you probably won’t stick with it. Whatever you do, you need to be able to admit that this is something you can do for life, from integrating healthy eating habits to incorporating exercise. Your objective should be to lose fat (not your lean body mass) by controlling your production of insulin (which causes you to store fat), mobilize your fat stores and build muscle along the way by ingesting adequate amounts of quality protein and adding resistance training to your regime. As you age, your hormone levels may need to be evaluated and optimized along the way as well. Preserving your muscle will preserve and/or improve your metabolism so that yo-yo dieting is a thing of the past. It doesn’t have to be tricky. The simpler the better.
VI. Get a Pal. It’s no secret that people who want to lose weight are much more likely to be successful if they have adequate support. When determining your support system, make sure these individuals are successful themselves and committed to helping you succeed, not sabotaging your best efforts. Studies show that support is critical to short and long-term weight loss success. Some very good reasons include goal re-affirmation, exposure to additional weight loss information/strategies, accountability and encouragement to acknowledge your progress and keep you going at times when you need it the most.
VII. Go Slow. As you better understand your relationship with food, you will analyze your food choices and begin to “eat to live,” not “live to eat.” You will want to slow down your eating so you can savor your delicious choices, enhance your satiety and listen to your body’s signs of true hunger and feeling full prior to feeling stuffed. In this fast-paced world, going slow can be a welcomed change and actually enhance your family relationships around the table as well.
VIII. Eat Enough. Going through life feeling deprived is no way to live. If you aren’t eating enough, and the right types of foods, you will not have enough energy to do everything you want to do; your metabolism will slow; and you will likely be unhappy. You will essentially set yourself up for failure. Eating three meals with two protein snacks is ideal. Staying hydrated with water and low or no calorie beverages is also important. Getting about 30 grams of protein in at breakfast (and all of your meals) will help you feel satisfied and help maintain your lean body mass. Approximately 2 out of 3 Americans are carbohydrate sensitive and may also be insulin resistant, so controlling your carbohydrate intake will help you avoid those nasty blood sugar rebound symptoms, such as lethargy, shakes, headaches and feeling blah or nauseous.
IX. Work in a Workout. Yes, it is important. No, it doesn’t have to be for long periods of time. Yes, it should be something you enjoy. No, fitness one or two times a week is not adequate. Yes, resistance training is key along with cardio workouts—and yes, you can do it! Just get moving. If nothing else, wear your pedometer and gradually work up to the recommended 10,000 steps a day. Getting started with a certified personal trainer is a great way to begin. Variety is the spice of life and keeps you from getting bored.
X. Get Your Zzzzz’s. Studies show that you need about seven hours of sleep each night. Inadequate sleep has been shown to interfere with metabolism of carbohydrates and, as a result, cause high blood glucose levels, which increase insulin levels and result in fat storage (not good). It has also been shown to decrease leptin levels, which affect our appetite (causes us to crave carbohydrates). Another significant effect is reduction in our levels of growth hormone, which can result in storage of fat as well. None of this is good news. Sleep is more important than you think.
XI. Talk to Yourself. Your “self-talk” can mean the difference between success and failure. The angel on one shoulder reminding you of your goals and how great you are doing and the devil on the other shoulder encouraging you to toe the line may have a real impact on your performance. You have control over these situations, even if you need to talk to yourself out loud or have goal reminder messages as your screen saver, in your wallet or all over your house/office. This will get easier over time as your new habits evolve and become a way of everyday life. Talk yourself through those difficult times, distract yourself or call your pal for some positive reinforcement. You are worth it!
XII. Celebrate. As you progress through your journey, celebrate you and all of your accomplishments. A new outfit, pair of shoes or that gadget you’ve been wanting, a new piece of fitness equipment, a series with a personal trainer, a protein supplement indulgence (yes, they are really delicious), a bubble bath, a pedicure or a new haircut. You have earned it. Isn’t life grand?
Don’t Fall Into These Diet Traps!
- Thinking exercise or diet alone will get you the results you want.
- Attempting weight loss efforts for anyone other than you.
- Going for “low fat” instead of “controlled carbohydrate.”
- Not monitoring your lean body mass as you lose weight, resulting in loss of muscle and slower metabolism.
- Not eating enough—feeling deprived generally results in a rebound “binge” and slower metabolism.
- Having an “all or nothing” attitude. Life is meant to be enjoyed—if you make a mistake, just get back on track with the next meal, not the next week or month.
- Weekend think (“It’s the weekend, so…”) can turn into a problem. Plan your weekends so that they don’t derail your efforts throughout the week.