The Ten Pillars of Permanent Weight Control
1. Limit your fat intake
In the average Canadian diet, fats constitute more than 40% of the daily intake of calories. "Fat makes you fat" is more than just a catchy phrase.
Researchers at the University of Massachusetts Medical School determined that if you overeat carbohydrates, 77 percent of these calories are stored as body fat. However if your excess calories come from fat, 97 percent of these calories will be stored as body fat.
Since fats are stored almost as quickly as they are eaten, it is essential to reduce the fat intake to below 30% to maintain weight and around 20% or below to lose weight. Because your body prefers ready-to-use fuels such as carbohydrates and protein, you can increase their intake until you reach a feeling of satiety without depriving yourself of any food. Keep in mind that there are 2.25 times more calories in a gram of fat than in a gram of carbohydrate or protein. For instance, one tablespoon of mayonnaise has the same number of calories as an 8 oz serving of low fat yoghurt.
2. Get active and exercise
Exercise or an active lifestyle is the factor that enables permanent weight control. Choose a cardiovascular exercise in which you reach your target heart rate for duration of at least 20 minutes, three times a week. If you choose a less forceful exercise, such as walking, than make sure to increase both the frequency and duration of the activity. Whatever exercise you choose, make sure it is one that you enjoy, and can perform for many years.
Beginning a muscle toning program is now considered important for weight control, as building muscle mass requires more energy to meet its needs. The metabolic rate increases and your body starts to look more fit.
3. Increase your metabolic rate
Exercise is the best way to increase metabolism. However, another factor that cannot be neglected is eating smaller portions, more frequently. As many as six small meals are recommended over two or three larger meals per day. More frequent meals allow your metabolism to work more efficiently and at a steady pace. Eating fat tends to lower metabolism.
4. Manage your stress without eating
Eating can often be a way to relax and cope with the stress of everyday life. Under stress, you are less attentive to your body's needs, have less time to prepare healthy foods, and as a result you will eat foods that are readily available. Unfortunately these foods tend to be rich in fats and sugars. Although eating may temporarily distract you from the ongoing stressor, it does not resolve the stress, nor does it help you to effectively cope with it. Learning a form of relaxation or meditation can greatly improve your stress management abilities and prevent you from eating needlessly.
5. Don't deprive yourself
By giving yourself permission to eat anything you ever want, there are no more forbidden foods that you will binge on! Stay away from using the words "should" or "must" in your self-talk. These words place constraints on you that oblige you to do something. Since it is human nature to rebel against anything we "have to" do, chances are you will not comply with the obligation and so you will feel guilty. By eliminating these key words from your vocabulary, you will greatly reduce your feelings of guilt and imp rove your self-esteem.
6. Identify your emotions and their needs
Are you eating due to physical sensations of hunger or are you simply satisfying an emotional need? Distinguishing between physical hunger and psychological hunger is crucial in order to control your weight. Learning to recognize your body's cues will prevent you from overeating as a result of an emotional need.
7. Eat mindfully
Taking the time to eat a meal mindfully will help you to enjoy your food, to get in touch with your body's expressions of hunger and satiety, and to eat slowly. Eating mindfully can be considered a form of meditation, as you are nourishing your body, mind and soul at once. Consequently, you will notice that you need less food to satisfy yourself.
8. Use affirmations and imagery to help you
Allow the universe and the power of your subconscious to help you reach your goals. Make up short and specific affirmations that will recondition your brain to achieve the reality that you wish to create. Then make up an imaginary scenario where you are inspired to work towards your goal. Avoid creating a static final image (such as seeing yourself in a slim bikini) that may be very different than the current image. A more effective image is one where you are performing an activity. As an example, you may initially envision yourself feeling tired. Instead of reaching for those donuts that are close at hand, you see yourself getting on your bicycle and pedaling away. Gradually, you would sense your energy starting to peak, and you feel alive. You could then repeat your affirmation that may be "Exercise gives me energy". After reviewing this image and affirmation a few dozen times, your image may actually become reality.
9. Trust yourself and your body
A major contributor to success in a weight loss program is believing in yourself enough to commit 100% to attaining your goals. Instead of following a diet, try to begin eating healthy foods and start a reasonable exercise program. Do not be fooled into believing there is a magic bullet for losing weight. Although one program may suit one individual, do not think it will necessarily work for you. Remember that one recipe does not work for everyone, but everyone has a recipe that works for him or her. By learning to listen to your body for hunger and satiation cues, your body will guide you into discovering what its needs truly are.
10. Learn to take charge of your life. Don't be a victim.
Empower yourself by making decisions for you. Often, the first step to successful weight control is to make the decision that you are a priority in your own life and that you are worth any investment of time, energy and money. Are you worth it?
© Stephane Bensoussan, M.A., Holistic Psychologist
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