Simple Ten
While reflecting on my discussions with clients this week, I was struck by the simplicity of my approach to weight loss. While jotting down notes for this newsletter, I narrowed it down to ten rules. The rules are simple, but it is imperative that you adhere to them if you wish to realize sustained weight loss and improved health. It always comes down to these Simple Ten when I counsel people about losing weight, or even better, when I decide it's time to lose a few, myself! Granted, the rules are simpler to write than to follow, but if you really want to meet with success, then perhaps my Simple Ten should become your Simple Ten?
Here they are:
Rule I
Stop Thinking!
Stop thinking that you know how to lose weight! I see it over and over; A client decides to try something new, but in a short period of time, she begins shifting back to some old way of doing it. That's the reason you're here right? To try something new? Okay, then put away your points, and food scales, and calorie counters, shakes and old concepts about how you should and should not go about losing weight, and trust in my process. Trust that what you do today will allow you to realize the goal that has been your goal for tomorrow. If you're new to this newsletter and are wondering what it is you should trust, then please click here "Getting Started" to begin. As you read, remember that Rule #I is Stop Thinking!
Rule II
Drink Water!
Please drink more water! I know that carrying around an environmentally friendly water bottle is the thing to do, and that's great, but I also want you to drink it! And don't stop at one; I want you to drink four to six of those babies every day! Not only that, I want you to drink only water, with the exception of non-caffeinated teas that don't count as your water; any tea is in addition to the water. I guarantee that if you begin to do this, you will see a profound difference in your weight loss.
For those of you who are already thinking that you can't possibly run to the bathroom all day, know that I totally understand. Here is the thing: once your body becomes accustomed to handling this newer, healthier amount of water, your trips to the bathroom will be less and less frequent. Give it a few weeks!
Rule III
Say No to Salt
If there were one thing to reduce or remove entirely from the diet for the purpose of weight loss, it would be salt. Salt halts weight loss and is partly to blame during those times when your weight seems to climb, no matter what you do. So, cut the salt. And stay away from processed foods that list more than 200mg of sodium on the label.
Rule IV
Breathe
Yep. Seems simple, right? Something you do all do long, no? What I mean here is this: I want you to take your time when you enter a difficult moment. For instance, you suddenly find yourself at an all-you-can-eat buffet! I want you to think about this word and Breathe...Think about what you are about to do and why. It only takes a moment to do this, and is very important. If the breathing is not enough to get you through the moment, excuse yourself to the bathroom and breathe there. It helps. Believe me.
Rule V
Tea!
If you haven't yet started to fill in those difficult moments of temptation with a cup of tea, then this is a good time to start. Tea can save you from a very difficult moment, and that is usually all it is-a moment. So, have your kitchen stocked with your favorite non-caffeinated teas, and when you're having one of those moments, before you do anything drastic, have a cup of tea. You might see that after you're done the moment has passed. If not, have another one!
Rule VI
Log your Food
This always feels like a drag, at least at first. However, after a while you might come to see how beneficial it is. Try recalling what you ate yesterday. Every single thing that went into your mouth. You might think you can remember, but when you think about it a bit more you will be at a loss to name everything. To be honest, I usually can't remember what I ate for breakfast on the same day. Many times when someone's weight has gone up, they say, "That's impossible! I ate perfectly all week long!" When I take a look at their food log, I see all kinds of foods that they did not recall. Usually some salty food has the effect of making it seem like there was a weight gain. Logging your food intake helps make sense of what can later seem senseless. Start writing!
Rule VII
Stop Eating at Six
You need to have your last meal as early as possible. I know that this might be challenging, but try your best. This might mean that you are eating a little bit earlier than your family, especially as you work around your children's sports schedules. Try to make it work. Remember, you are doing this for you, and this time you have to come first. Eventually you'll come to enjoy eating at this time, and you'll enjoy how your body responds to it, as well.
Rule VIII
You Must Go to Bed Feeling a Little Bit Hungry
This is a big one! It is important to eat well; we all know this. But many people do not know how to listen to the body! Your body will tell you whether you are losing or not. You must go to bed feeling a little bit hungry. Perhaps you could have gone for a second helping at dinner, but you really didn't need it to be satisfied. This will ensure that you are a bit hungry at bedtime. I don't mean that you should be starving, by the way. If you are, you skipped a meal along the way. No skipping, and a bit hungry for enough consecutive days, and your weight will start dropping off!
Rule IX
Do Not Skip Meals
You have all tried this at one time or another! Skipping meals, hardly eating, and thinking that somehow you can sustain this kind of deprivation for the sake of your ultimate goal in weight. We also know that it doesn't work. Let's thank goodness for that, or we would all be really sick!
Our metabolism stops working when we skip meals; we're left feeling far too hungry and totally deprived, nutritionally and physically. Skipping meals will run your blood sugars amuck! If you want to lose weight successfully, you must eat three moderate, healthy meals.
Rule X
Weekends Count
Weekends bring about the biggest problems for everyone. Weekends are not the time to loosen the reins on your commitment; if you do, you'll soon be loosening the belt quite a bit. Your body doesn't actually recognize that it is supposed to offer a freebie on Saturday night. It will still pack on the pounds, despite your belief that you deserve a break from your dieting woes! You have to stay clean all weekend long! This is imperative! It is hard to do at first, but if you are one of those who always gives in a little on Friday night, then you might also be someone who is always losing the same few pounds week after week after week after week...
I am sure that I could have added another ten to this list, and perhaps I will do that dealing with the actual food, more than behavior. However, the behavior, not the food, has brought you here. It will be with the change of that behavior that will make this newsletter and me a distant, yet hopefully pleasant, memory! By then, you will have finally achieved your goal of losing your weight and maintaining the loss with the ability to eat and enjoy food without the fear of ever gaining it back.
You can do this! Just Lose It!
