Just wanted to share a note from a patient who has reached a milestone in her quest to get healthier…….
Just wanted to share that for the first time in 17 years the scale finally registered a number less than 200. For all the other times that I gave up for various reasons in the struggle to lose weight, it finally makes sense with my behavior changes and your professional guidance. Thank you. Feel free to share with other patients if you like. I’m sure there are more like me that have battled to get below that 200 mark for years and might have come close but just never got there and gave up. My goal weight at first appeared forever far away and difficult to imagine what I might look like if I reached it, but now I say, “Game On!” I can see the goal and that drivea me even harder to get there. On top of it all, I’m still not allowed to work out, but learned that eating the right foods and the right portions all for the right reasons can still allow me to lose weight and feel great doing it.
Great hearing from you! You have dropped 30 pounds in 6 weeks! You have done great in spite of a very busy schedule of college and work. Keep it up!!
You have lost 53 pounds in 2 months! You are learning to eat healthy, while enjoyng an occasional slice of pizza. Keep up the good work. You have establsihed a very healthy routine of normal eating and exercise. Keep up the good work. PS: you are going to need a new wardrobe soon!
Many of my clients are able to dramatically change their eating habits by using MyFitnessPal or some other type of food diary. However, exercising is another matter. There are situations that interfere or prevent people from establishing an exercise routine. Here are some examples:
1. Physical limitations (e.g arthritis, back problems, knee or foot pain)
3. Exercise is disliked
4. A vicious cycle of decreased physical activity and increased obesity, which prevents physical activity.
5. Overcommitted schedule
7. House guests
8. Poor access to workout locations.
Here are some tips to help encourage movement or exercise:
1. Try new modes of activity that are safe and possible given current physical ability (water aerobics and Nordic walking are two examples of physical activity appreciated by overweight and obese people)
2. Ask for help from an exercise specialist or work with a trainer to identify appropriate activities.
3. Find an activity that is fun and easily works into your daily schedule.
4. Exercise is a time committment. Therefore find something that is easily accessible and convenient.
Dan: Great seeing you yesterday. Thus far, you are down 45 pounds! Great job. You are on a roll buddy! Keep up the great work!
Great seeing you today. You lost 12 pounds over the holidays.! Incredible. You look great. You are so close to your goal of 130! Keep up the good work.
November was a great month for a lot of you in spite of Thanksgiving. Not only did people lose a lot of weight, many of you are getting good at “problem solving.”
Remember that the main goal of weight loss is to lose the weight and then KEEP it off, i.e. weight loss maintenance. In my weight loss program, I emphasize the importance of attacking the weight problem using different strategies (i.e. seeing a doctor every month and being weighed, using a food diary, cutting back on carbs, avoiding fast foods, portion control etc).
However, the most important strategy over all is the ability to problem solve. People who were able to identify different solutions when faced with problems were more likely to be successful in both weight loss and weight loss maintenance. For example, people who use a lot of different exercises during the weight loss phase are “problem solving” to be able to come up with exercises they like so they’ll stick with them. They identified the problem (not exercising) so they problem solved by doing a lot of different activities until they found one they liked.
If you have trouble problem solving, have no fear. First you can start by recognizing that there is a problem and figuring out what that problem is. After you identify the problem, try to come up with a list of solutions, not just one. This will help you find the solution that works best for you. And don’t get caught up in failure. If you find a solution doesn’t work for you then learn from it and move onto the next strategy. If you still can’t find a solution, we will figure it out together. Keep up the good work!!
Thus far, you have lost 55 pounds. Great job. Keep going…..you are doing great!
Lately, I have noticed that my clients who have trouble losing weight (or lose weight very slowly) often engage in grazing throughout the day. Grazing is a fatal flaw that you must protect against.
Grazing is a defeatist behavior that a lot of overweight and obese people sometimes engage in. It is defined as the consistent, day-long consumption of low value food items (junk foods or foods high in carbs). Research suggests that those people who graze often become overweight. They also have a set of pre-existing traits such as binge eating and resistance to behavioral modification.
The best way to address the grazing habit is to eat three meals per day and to snack in between only if necessary (when truthfully hungry).
Binge eating and grazing is a condition characterized by a person’s need to eat compulsively. In some people, this behavior is the result of emotional difficulties. In others, it’s a bad habit developed because food is always available.
People who are binge eaters or grazers must understand that strict diets and weight loss medication is not a cure. Medication and keeping track of your calories does result in dramatic weight loss, but it is not a remedy for behavioral misconduct. The only remedy for behavioral problems is to change behavior.
If a person has a binge eating disorder and finds herself struggling to lose weight, professional (seeing a doctor on a regular basis) and specialized interventions are necessary. Such interventions are no more than asking for the help that is needed.
Should you find yourself in the habit of grazing, the obvious resolution is to break the habit. This is no doubt easier said than done, but consider all that you have achieved to this point. A bunch of you have lost 30 to 50 pounds!
The first step is to ask for help. Use your support network and all those who are currently among your inner circle.
Monitor yourself closely by using your food diary and all the other tools we discuss during your office visit. Record all that you eat or drink. It is possible you are not getting enough protein or that your meal portions are too small. Also, seek out patterns and record the habits and triggers that lead to grazing.
Using your support network, address your grazing behavior every time you come into the office.
Learn the different types of hunger, specifically head hunger and physical hunger. Continue to maintain and execute your food plan while making necessary adjustments along the way. This is called “problem solving” and many of you have heard me mention this during your visit.
In addition, cut out all junk food. Sit when you eat, and mindfully enjoy the meal. Eat meals that contain protein and fiber in the form of fresh and lightly cooked or raw fruits and vegetables because they make you feel full. Drink plenty of water over the course of the day except at meal time.
Email or call me anytime.
Thus far, you have lost 71 pounds. You look great. You looked very excited on your way to Arizona to see your friends. I bet you can’t wait to see the look on their faces. Have fun! See you next time.