Weight Loss Begins in the Mind

Losing weight is more about how the dieter thinks about food than food itself. Lasting weight loss success involves planning and the right mindset.

Terminating a life long pattern of turning to food for feelings other than hunger is vital for any weight loss plan (lifestyle change) to work. Filling emotional needs with emotional solutions and using food for physical nourishment only, is key to any effective weight loss plan. Seeking comfort, security, love or solace in appropriate ways allows the dieter to manage their food intake intelligently and effectively.

Tips for Successful Weight Loss
The successful dieter plans for success well before starting a weight loss plan. Just as a star student prepares for finals, the dieter who prepares for success before beginning will reap a higher level of achievement. A mind that has been prepared for change is better able to work with that change. Choose a weight loss start date of less than 30 days (not to be confused with procrastination) to begin both physical and mental preparation.

• Eliminate all foods from the household cupboards that are not on the healthy eating list. (A local homeless shelter will make good use of them.) Begin stocking only foods compatible with healthy eating.
• Learn to read food labels and consider purchasing whole, unprocessed foods instead (found mostly on the outside isles of the grocery store.)
• Since water is a staple for every effective weight loss program, plan for a way to have it nearby at all times. You will need to use this water as a replacement if you are a pop drinker.
• Monitor thoughts for negativity or victim mentality. Such thoughts will sabotage success. Take note of the urges to "make yourself feel better by eating" and acknowledge what emotions you are feeling at that time.
• Begin thinking of nurturing things that are not food related that you can do to "make yourself feel better." Some examples may be, walking, riding your bike, talking with a friend, reading, listening to music, etc. Make a list of these things and start implementing these alternatives.
• Pamper the body, mind and spirit with personally meaningful non-food activities or things. Don't forget meditation or prayer. Affirmations also can help you to "change your mind."

You will undoubtedly experience discomfort during this process. Just remember that these steps you are taking will eventually become new habits and the discomfort will subside with practice and time. Just like the cigarette smoker who stops smoking. Eventually, the pain and discomfort subsides as life goes on, only leaner and healthier. 

The No Seconds Diet

We have started a new diet craze called "The No Seconds Diet!" Are you one of those people who just has to place another helping of a delicious food on your plate, when you have already had one serving? You are not alone. This could be a contributing factor in gaining and/or having trouble in losing that extra weight. More is not always better, expecially when it comes to food.

The optimal dinner plate should look as follows: 1/2 low glycemic vegetables (ie; broccoli, zucchini, green beans). The other half of the plate should be divided in half (2 - 1/4s of the plate), where the meat is in 1/4 and your complex carbohydrate (ie; sweet potato, brown rice, corn) covers the other 1/4 of your plate.

An easy way to estimate portion sizes goes as follows:

• Proteins (meat, chicken, fish) = should be the size of the palm of your hand and about as thick as a deck of cards.
• Lowfat Dairy Products (skim milk, yogart) = about the size of your fist.
• Cottage cheese, Ice Milk, Cold & Cooked Cereals, Pasta, Brown Rice, Starchy Vegetables, Fruits = size of a tennis ball.
• Hard Cheese & Nuts = size of thumb.
• Bread = 1 slice, Bagel = 1/2 small, Crackers = 2, English Muffin = 1/2
• Fats = 1 Tablespoon
• Salad Dressings = 1 Tablespoon (Regular) - 2 Tablespoons (reduced fat)

Many diet plans encourage eating an unlimited amount of low glycemic vegetables. Let that be the only exception to the above. If you still need more volume, eat more veggies.
The stomach in an individual used to eating larger portions on a regular basis, can stretch to hold 3 - 4 cups of food (and may not feel full until stretched that far). When you limit the amount of food mass (by cutting back), the stomach will eventually shrink to about a 2 cup capacity (and you will feel fuller on less volume).
A good book working on these principles is called the "Volumetrics Weight-Control Plan - Feel Full on Fewer Calories" by Barbara Rolls, Ph.D., and Robert A. Barnett. Check it out at your local library or bookstore.

Believe You Can Lose Weight

Researchers at the University of Maryland followed more than 50 women through their diet and exercise program for nearly a year. At the onset of the study, they asked each woman if they personally thought they would lose weight. Slightly more than 50% said yes. These were the believers. The rest of the women said they expected to fail. After nine months, the results showed that the believers lost 30% more weight than the non-believers.

What does this tell us? We can harness the unlimited energies of our subconscious minds to strengthen our commitment. This is especially applicable when we are taking on a task requiring considerable mental and emotional energy. The endeavor of lifestyle change and dieting may go two steps forward and one step backward. Having faith (belief) in our ability to commit to lifestyle changes will help us stick with it for the long haul.