So what are you going to do this year that’s going to make it any different than previous years? There’s a saying you might have heard before, “You can’t keep doing what you’ve been doing and expect different results”. As a matter of fact, they say that doing the same old, same old (i.e. going on a diet in January as a New Year’s resolution), is a sign of insanity! So I guess there’s a lot of us ‘crazies’ out there, huh?
But seriously, what are you going to do differently? How can you insure that this year will be different when it comes to you losing weight? Understand that in the arena of healthy weight loss, there are some things that we know work. Based on that research-based data, let me give you some suggestions:
First, keep records. Losing weight is about change. No kidding, permanent, change. Make sure that you are ready to take that on. No kidding. If not, then maybe you’re not really ready to do this. If so, then understand that change can begin only after you decide to become aware of your eating and activity behaviors. Record keeping, or self-monitoring, is the only access you have to the information you need. Records provide objective information - allowing you to problem-solve based on reality - putting you in control as a self-manager.
If a business operated without keeping track of its income or expenses you wouldn’t expect it to be profitable, let alone continue its business for long. People however embark on a challenging self-management endeavor every day without considering tracking any empirical data to evaluate their approach. You need to know what is or isn’t working for you. This data is compiled through food and activity records. These records are the key to identifying problems and solutions for weight loss - problem foods that pile on the calories, problem environments that always result in overeating. Trying to lose or manage weight without food and activity records is exactly like trying to run a business without critical management information. It results in frustration and eventually failure to either reach or maintain the goal. (Note: “goal” vs. “resolution”)
Research shows that people who keep food and activity records are more successful at changing eating patterns, maintaining exercise habits, and successfully managing their weight. Without records, people report eating less and exercising more than they actually are. Those are non reality-based perceptions. You are unable to accurately quantify your behaviors without tracking them. Research consistently shows that people without a history of dieting underestimate their food intake by about 20%, while dieters underestimate it by 40% to 50%!
So how do you keep food and exercise records? Well, there are several options and different tools that can be used. That is a rather extensive topic to explore here (coming soon?) For now just know that any way you’ll write it down is better than none, and that your accuracy (weighing and measuring food, counting minutes and gauging intensity of exercise) is important to your success. Inaccurate data will not produce the desired results.
Second, get support. This is tough stuff. You live in a culture that does not support getting to and maintaining a healthy weight. I don’t need to go over those statistics for you, do I? That means that the people you live and work with are very important to the success of your weight management efforts.
The purpose of developing a support network is to ensure that you have more people on your side. The people most likely to sustain new behaviors are the ones who have social support in doing them. Social support means people who help you maintain a healthy environment and who exercise and eat healthy meals with you. Everyone you live with should be enrolled in your support network. Ask them to help with creating and maintaining a healthy environment.
Make sure you have several people lined up to give you positive reinforcement. And make sure you explain that ‘positive reinforcement’ does not mean being the ‘food cop’, as in “Should you be eating that?” Be clear that you need your healthy behaviors - not your weight change - reinforced.
Having a coach is a good idea. Try a personal trainer, RD/nutritionist, behavioral psychologist, or lifestyle coach. If you have a friend or family member who is a healthy, active role model, and with whom you can talk honestly and openly about your struggles and desires, go ahead and discuss the possibility with them. Discuss your plans, goals, and objectives. Share why you have decided to lose weight. Don’t assume that anyone can read your mind. No one is going to “just know” what you’re up to and to how best support you. You need to tell them....very specifically.
So there you have it. The two biggest keys to your success. These are not just my ideas about what works....its what the research has proven works. So.....if we know it works, why not get started right now? Go for it! This is all about a healthier you. You deserve that.
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