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8 Easy Secrets To Weigh Less - For Life!

By Irene Diamond, R.T., Exercise Specialist

Everyone has their reasons... Why do you want to weigh less?

Let's see if any of these reasons fits you!

Do you want to weigh less because:

These are all valid reasons for you to get down to a healthy, realistic weight for yourself!

The most important secret is the one I will give you right now. And it is so simple you'll say, "I know that already!" or "that will never work!" (Trust me, it WILL work!)

Ready for the secret? The key is that starting now you will not be on a diet, but rather, you will modify your lifestyle to eat and act like the healthy person you want to become. And you will continue to do this for the rest of your life!

That's it! If you stopped reading now and just took that one secret - you'll be a changed person!

The reason this is so powerful is because this is a new life-style change you will make. And the choices that go along with this new lifestyle will all be made from a position of strength, not weakness! You will be in complete control and you will not be a victim where food wins!

I said it was simple, but I didn't say it was easy!

Absolutely, you will be faced with hard choices throughout the year, month and even on a daily basis. But once you understand you are in control, and once you have a clear understanding of what your goals are, it will become simply a matter of making the right choice when you come to a fork in the road.

There are two phases of this new life-style change for you:

  1. Getting down to the weight you want to be
  2. Maintaining that weight

Let's Start With Phase One:

Keep in mind that excess calories, whether they come from eating too much, food that is too high in calories, or not burning up the excess calories by incorporating the needed movement, will put on the extra pounds of fat . It comes down to a mathematical equation: 3500 calories will either make or break a pound of fat. (That means to loose a pound of fat you either have to burn up 3500 calories or reduce your consumption by 3500 calories. The same goes for gaining excess fat - if you eat 3500 calories more than you need, you will gain weight.)

So depending on how much weight you need to now lose, this means that you must somehow get rid of 3500 calories per pound of fat you want to lose. You can do it anyway you like, but studies have consistently shown if you do a combination of increasing exercise and decreasing consumption - you'll be better off!

Also, an important fact to note: The more muscle you have - the more calories you burn even just sitting here reading this report! So, I always suggest to my clients to be sure to get enough exercise so they are more metabolically active than if they didn't do any exercise.

Now, Let's Get to Phase Two:

  1. EAT SLOWLY:

    Decide that you are worth (a minimum of) 20 minutes per meal to just sit, relax and enjoy your food. If you eat in less than 20 minutes your brain does not have time to register that you have eaten. You may eat beyond fullness before the rising blood sugar level can send your brain the "full" message to tell you to stop eating. Try timing yourself to be sure you take 20 minutes.

  2. EAT WITHOUT EXTERNAL DISTRACTIONS:

    Eat in a peaceful environment without T.V., reading, doing office work or having upsetting conversations. If you can't give up these distractions and eating at the same time, notice your resistance to change. Try eating one meal in total quiet or just with soft music. Notice if any feelings come up for you around just being with your food and being fully aware of the mechanics of eating and what you're eating. Do you pay more attention to the tastes? Do you enjoy that particular dish? Does eating bore you?...

  3. EAT WHILE YOU ARE SITTING DOWN:

    Are there certain foods that you are more likely to eat standing up or lying on the floor or couch? (Cookies, chips, etc.) Notice that you never eat broccoli lying on the sofa. Some people eat in the car, in front of the 'fridge, or walking down the street. Thus, these relaxation activities, and/or postures become associated with eating certain (junk) foods. When these foods become part of the relaxation process, you will not feel able to relax when you are not eating these foods, even if you are not hungry. Example: You come home from work tired and stressed. You fling yourself on the couch, turn on the T.V. and devour a bag of chips to give you the strength to get up and make dinner. If you do this a few times it becomes a pattern.

    Here is a weight-loss strategy to try: Notice what it is like to relax or lie down, read a book, etc., without eating. Is it just as enjoyable? Consider if a glass of water or hot tea would be just as relaxing. Give it an honest try to break your habits.

  4. CHOOSE ONE EATING LOCATION IN YOUR HOME OR WORK:

    Eat all your meals and snacks at this one location You may discover that once you formalize your chaotic eating patterns by eating at your eating place, you begin to disassociate eating with relaxation or socializing and start to eat more for nourishment. Be sure to take every meal, midnight snack, or even a simple handful of pretzels to you eating place. Notice if it takes the fun out of your "stolen" munchies. If you have to make the effort to go sit down, you may notice that you are more willing to let go of this quick enjoyment.

  5. MAKE EATING A SPECIAL OCCASION: (Especially if you eat alone).

    Make your eating place attractive by creating a place setting. Use candles, flowers, linen, music, etc. Even if you don't do that - at least clear off the table of the past week's newspapers and mail!

  6. IDENTIFY YOUR EXTERNAL FOOD CUES:

    If you are triggered to over eat by the sight or smell of a particular food, even when you're not hungry, you might consider the following:

    • Drive or walk in another direction to avoid your favorite ice cream or cookie store. (Did you ever notice how you crave a Mrs. Fields cookie as soon as you see their counter?)
    • Don't shop for food when you are hungry- statistics show that when your are not hungry you will buy up to 20% more food, and your food choices will not be as good.
    • Leave the room or change the channel when food commercials come on T.V.
    • Time can be an external food cue as well. Do you eat because you're hungry or because it's lunch time? Do you follow a routine that triggers you to eat even if you are not hungry?

  7. IDENTIFY OVER-EATING HABITS and TRY THESE STRATEGIES:

    • Remove leftovers from the table immediately to avoid picking.
    • Cut back on baking deserts for your family. Discover other ways to show your love for them, such as taking walks or spending more time doing activities together.
    • Portion out everyone's food from the kitchen when they first sit down. Family style serving often leads to overeating.
    • Have your partner or kids buy or make their own snacks if they want high fat/sugar. When you find yourself saying "I must buy brownies for the kids" know that in fact you are buying them for yourself!

  8. IDENTIFY RESTAURANT AND SPECIAL OCCASION OVER-EATING HABITS:

    • Alcoholic drinks before your meal often lead to overeating as well as "empty calories".
    • Identify eating companions who trigger you to overeat or emotionally eat. It may require you to find other social activities with these companions than eating.
    • Assertive behavior may be necessary with people who want you to eat for their sake or because "they made it just for you", "it's only a little piece", "how often do you get to eat this"? They may act offended, but remember it's your body and you are in charge. If nothing else works tell them you are allergic to it!
    • Before going out to a meal, imagine yourself as only eating what you want and taking the rest home in a doggie-bag. Seeing yourself doing this before hand will make the action easier. You can enjoy the meal twice by having the leftovers again tomorrow!
    • When your food first arrives at the table, divide it in half. Make a conscious decision that after you eat half the food you will re-evaluate how you feel, wait five minutes and then decide if you want anymore.
    • If you think you might be full but aren't sure, stop and wait five minutes before another bite.
    • Have the waiter clear your plate as soon as you know you are through eating.
    • Visualize what a naturally thin person would do before you go to a restaurant. Imagine yourself doing that. Re-program your brain as if you already think and act like a thin person and your body will follow.
    • At holidays, weddings, parties and other social gatherings decide to choose five things you really like and eat only those. Prior to going out for the evening, imagine yourself doing the above suggestion and you will leave the party feeling light and energetic instead of stuffed!
    • Notice what it feels like to go out with your friends and focus on the conversation and companionship as the main event, rather that the eating.

GIVE IT A TRY AND BEFORE YOU KNOW IT YOU WON'T BE IMAGINING THAT YOU ARE A THIN, HEALTHY PERSON - YOU WILL BE A THIN, HEALTHY PERSON!

About the Author:

Irene Diamond, Exercise Specialist, is CEO and director of the First Wellness Center in San Francisco, Diamond Massage & Wellness Center. The center specializes in pain management and injury rehabilitation, weight management, fitness and ergonomic education programs along with in pre and post natal wellness programs.

You may contact Diamond Wellness Center at 1841 Lombard St, San Francisco CA. 94123 or call or visit http://www.DiamondWellness.com. The rehabilitation technique Ms. Diamond developed can be found at http:// www.TheDiamondMethod.com