Many people have had the unfortunate experience of successfully losing a significant amount of weight, only to have it all come back in a short amount of time. It is important to understand that there is more to dieting than just kicking off the pounds. It is the start on a brand new road of living a healthier lifestyle.
Getting clear about what you want in the big picture vs. immediate gratification is another golden nugget of understanding the secrets to success in every area of your life. Think for a moment about what you really want and I mean really. “I really want to lose weight”…“Great! If you lose weight then what would you have?’”
Take a minute right now and write those feelings, experiences and benefits down. Now what do you see? It’s the big picture, isn’t it? It is the big picture that is your vision for the life you say you want to have. It is having a vision big enough that will allow you to make the little choices that will get you there.
The following is an article from the Mayo Clinic about assessing if you are ready to begin a weight loss journey.
Your weight-loss success depends in large part on your readiness to take on the challenge. If you jump in before you’re ready, your weight-loss plan may buckle under the first challenge. Use these questions to assess your weight-loss readiness.
1. Are you motivated to make long-term lifestyle changes?
Successful weight loss depends on permanent lifestyle changes, such as eating healthy foods and exercising more. That could represent a significant departure from your current lifestyle. Be honest. Knowing that you need to make changes in your life and actually doing it are two different things. You may have to overhaul your diet so that you’re eating more whole grains, fruits, vegetables and low-fat dairy products, for example. You’ll also need to find time to exercise for at least 30 minutes nearly every day of the week. Exercise is especially important to prevent regaining your lost weight.
Your motivation for undertaking these changes may be better health, improved appearance or just feeling better about yourself in general. As long as your motivation is a healthy one, it doesn’t really matter what it is. Find your motivation and focus on it.
2. Have you addressed the big distractions in your life?
If you’re dealing with major life events, such as marital problems, job stress, illness or financial worries, you may not want to add the challenge of overhauling your eating and exercise habits. Instead, consider giving your life a chance to calm down before you launch your weight-loss program.
3. Do you have a realistic picture of how much weight you’ll lose and how quickly?
Achieving and maintaining a healthy weight is a lifelong process. Whichever way you choose to lose weight a significant calorie deficit is necessary, as well as exercise to maintain muscle mass. Don’t get discouraged if your rate of weight loss slows a bit after bigger initial losses.
4. Have you resolved any emotional issues connected to your weight?
Emotions and food are often intertwined. Anger, stress, grief and boredom can trigger emotional eating. And if you have a history of an eating disorder, weight loss can be even trickier. Start by identifying your emotional issues related to food so that you’re prepared for the challenges. Talk to your doctor about what weight-loss options are best for you.
5. Do you have support and accountability?
Any weight-loss program can be difficult. You may face moments of temptation or become disheartened. Having someone in your corner to offer encouragement can help. If you don’t have friends or family you can rely on for positive help, consider joining a weight-loss support group.
If you want to keep your weight-loss efforts private, be prepared to be accountable to yourself with regular weigh-ins and a log of your diet and activity. You might also want to consider joining an online program or using a certified health coach.
6. Have you embraced the weight-loss challenge?
If you don’t have a positive attitude about losing weight, you may not be ready. If you dread what lies ahead, you may be more likely to find excuses to veer off course. Try to embrace the vision of your new lifestyle and remain positive. Focus on how good you’ll feel when you’re more active or when you weigh less. Picture yourself celebrating every little success along the way, whether it’s opting for a low-fat cottage cheese snack instead of chips or going for a walk.
You’re ready for weight loss: Now what?
If you answered yes to all or most of these questions, you’re probably ready to make the lifestyle changes necessary to work toward permanent weight loss. You may be able to forge ahead on your own, creating your own lifestyle program for healthy eating and exercising. Or you may feel you need help.
Educating yourself about the process of successful weight loss and maintenance is a start. What dietary changes are needed? Which behaviours need to be worked to help you change the habits that can interfere with weight loss, such as eating for distraction - when you’re stressed or bored. If you have a significant amount of weight to lose, you may benefit from medically supervised weight loss with Dr. Karen McGee, ND. Dr. McGee works on diet changes, behaviours, obstacles to success and will add in weight loss medication as necessary.
Dr. Karen McGee, ND