Warren L. Huberman PhD.

In ancient times, sailors would make sure they were staying on course by referring to the location of the North Star. A constant light in an otherwise black sky, the North Star kept sailors clearly focused on which direction they were traveling and where they wanted to go. However, the skies over the ocean could become cloudy and stormy and sailors might lose sight of the North Star. Sometimes sailors lost their way and became lost at sea.

The quest for weight loss and long-term weight maintenance is much like journeying a great distance over an enormous ocean under an endless black sky. Like the sailors of old, to be successful on your journey you need to be clear about where you’re going. You need to stay on course. You need to remain focused. Like sailing across the ocean, losing weight can be stormy and treacherous. Your brain, like the ocean, is not your friend. Your brain is not terribly interested in your desire to lose weight. Your brain is busy trying to maintain your current weight. Trying to lose weight is putting your brain is at war with itself. Your forebrain is the thinker who understands that you want to lose weight. It agrees that losing weight is a good idea. Your midbrain is not logical. It’s a perpetual 2-year-old who is hungry and cranky and likes potato chips, candy, hot dogs and deep fried chicken. This is going to be a very difficult journey, and one that is going to go on for a very long while. What can you do? Look for your North Star(s).

It goes without saying that you know your goal, right? In fact, it seems quite simple. You want to lose weight and keep it off for good. If you’re like most people, you’ve had this goal for many years and you’ve probably had some success in pursuit of this goal. But there’s a problem with your goal. Believe it or not, weight loss is not your true goal. Your real goal is not to lose weight. Your real goal is to accomplish and experience what you believe losing weight will provide. Therefore, you actually have multiple, specific goals. These are the reasons that inspire you to keep sailing when the ocean gets stormy. These are the reasons that keep you on course. These are your North Stars.

To make it across, you must keep your North Star(s) squarely in view. Here’s how to keep away the storms and stay focused:

1) Think long and hard about why you want to lose the weight. Yes, you want to lose weight…but why? What’s in it for you? Take out a piece of paper and put a line down the middle from top to bottom. On the top of the left column write: “What I will gain if I lose the weight and keep it off.” On the top of the right column write: “What I could lose if I don’t lose the weight.” Think of the left side as the “positives” of losing weight and the right side as the “negatives” of not being successful. The left side is what you want; the right side is what you don’t want. As a general rule, positives motivate us more effectively and more consistently than negatives. However, our fears (the negatives) do have a place on the list. Some examples of positives include: improved health, reduced need for specific medications, improved mobility, wearing the clothes you want, improved confidence, and pride in your accomplishment. The negatives are probably more obvious to you: specific health problems, limitations in mobility, frustration, various difficulties in your personal, social and other areas of functioning.

Don’t try to write the list all at once. Write down whatever comes to mind right now, but allow other reasons to come to you over the next several days. Take your time. When a specific motivation comes to mind, write it down and add it to the list. Consider asking loved ones for their thoughts. You may never be 100% finished with the list, but you can always add more items later. You’ll know you’re truly ready to begin your weight loss journey when you read the list and deeply feel the emotional impact of each of the items. As you well know, the struggle to lose weight and keep it off is very emotional. If the items on the list don’t move you, you need to revise the list. When it’s complete, this list is your North Star.

2) Make several printed copies of the list. Make a small one to keep in your wallet or purse. Make another to keep in your car. Make another to keep in your office. Make a document containing the list on your computer and keep it on your desktop, laptop, tablet and cell phone. Put a printed or electronic copy everywhere you spend your time.

3) Read the list every day, over and over and over and over. This list needs to be etched on your brain and be in the front of your mind as often as possible. You need to read the list every morning when you wake up, multiple times per day, and before you go to sleep at night. The list needs to be as familiar as possible and as accessible as possible. Rehearse it like a speech.

4) Read the list before you eat and every time you eat. Read the list when you’re cooking or serving yourself food. Read the list just before you start to eat your meal. Read the list just before you place your order in a restaurant. Read the list when you’re about to get up from the couch and wander into the kitchen. Read the list just before you go into the mini-mart to grab a snack when you’re out running errands.

If the reasons to make choices consistent with your goals are not in the front of your mind when you are about to choose what or whether or not to eat, they might as well not be in your mind at all. We always seem to know each and every reason why we shouldn’t have eaten that cookie just after we eat it. It’s only by being aware of those reasons before we eat it that can help alter our behavior. (In case you’re wondering why, it’s a forebrain-midbrain thing. Once your cranky 2-year-old midbrain gets the cookie, she’s happy and quiets down, therefore you can now clearly hear your forebrain and all of her brilliant reasons not to eat the cookie….albeit too late.)

Having this list is the single most important part of your weight loss journey, and quite frankly the rest of your efforts might be pointless without the list. Here’s why: no learned behavior is ever fully unlearned. Once a particular relation occurs it never returns to zero strength so you never forget that you love donuts, candy, potato chips or chicken wings. These foods will never become completely unappealing because the brain never forgets. Therefore, you have to practice reminding your brain of what you hope to accomplish by losing weight and why eating donuts, candy, etc. is incompatible with those goals. Your brain may never forget just how yummy those foods are, but if you maintain your focus on your goals and avoid overeating those foods (or learn to eat better foods or learn to engage in new behaviors that replace eating), the impulse to eat those foods weakens and you gain habit strength and confidence in new behaviors that are consistent with your goals and avoid getting lost at sea.

All weight loss efforts falter when the reasons for persevering weaken. If you have a bright, shining North Star, a setback is just a setback. You just keep on sailing and don’t become adrift. You’re still clear on where you’re going. Even if you have a donut, you can refer right back to your list, view it as an “oops” and get back on track. In fact, when your reasons for losing weight are solid and deeply personal, you might even choose to have an occasional donut, knowing that it won’t cause you to lose your way.

None of what I’m suggesting in this article is intended to minimize the importance of other skills in helping you achieve your weight loss goals. You know that losing weight and keeping it off is very difficult and that your brain and body are unrelenting in trying to sabotage your best efforts. Therefore, if your specific reasons to embark on this weight loss journey are unfamiliar, vague or uninspiring, it’s very unlikely that you will make it across a very treacherous, dark ocean. Take the time to make the list and keep your North Star shining bright. My best wishes to you for smooth sailing.

In ancient times, sailors would make sure they were staying on course by referring to the location of the North Star. A constant light in an otherwise black sky, the North Star kept sailors clearly focused on which direction they were traveling and where they wanted to go. However, the skies over the ocean could become cloudy and stormy and sailors might lose sight of the North Star. Sometimes sailors lost their way and became lost at sea.

The quest for weight loss and long-term weight maintenance is much like journeying a great distance over an enormous ocean under an endless black sky. Like the sailors of old, to be successful on your journey you need to be clear about where you’re going. You need to stay on course. You need to remain focused. Like sailing across the ocean, losing weight can be stormy and treacherous. Your brain, like the ocean, is not your friend. Your brain is not terribly interested in your desire to lose weight. Your brain is busy trying to maintain your current weight. Trying to lose weight is putting your brain is at war with itself. Your forebrain is the thinker who understands that you want to lose weight. It agrees that losing weight is a good idea. Your midbrain is not logical. It’s a perpetual 2-year-old who is hungry and cranky and likes potato chips, candy, hot dogs and deep fried chicken. This is going to be a very difficult journey, and one that is going to go on for a very long while. What can you do? Look for your North Star(s).

It goes without saying that you know your goal, right? In fact, it seems quite simple. You want to lose weight and keep it off for good. If you’re like most people, you’ve had this goal for many years and you’ve probably had some success in pursuit of this goal. But there’s a problem with your goal. Believe it or not, weight loss is not your true goal. Your real goal is not to lose weight. Your real goal is to accomplish and experience what you believe losing weight will provide. Therefore, you actually have multiple, specific goals. These are the reasons that inspire you to keep sailing when the ocean gets stormy. These are the reasons that keep you on course. These are your North Stars.

To make it across, you must keep your North Star(s) squarely in view. Here’s how to keep away the storms and stay focused:

1) Think long and hard about why you want to lose the weight. Yes, you want to lose weight…but why? What’s in it for you? Take out a piece of paper and put a line down the middle from top to bottom. On the top of the left column write: “What I will gain if I lose the weight and keep it off.” On the top of the right column write: “What I could lose if I don’t lose the weight.” Think of the left side as the “positives” of losing weight and the right side as the “negatives” of not being successful. The left side is what you want; the right side is what you don’t want. As a general rule, positives motivate us more effectively and more consistently than negatives. However, our fears (the negatives) do have a place on the list. Some examples of positives include: improved health, reduced need for specific medications, improved mobility, wearing the clothes you want, improved confidence, and pride in your accomplishment. The negatives are probably more obvious to you: specific health problems, limitations in mobility, frustration, various difficulties in your personal, social and other areas of functioning.

Don’t try to write the list all at once. Write down whatever comes to mind right now, but allow other reasons to come to you over the next several days. Take your time. When a specific motivation comes to mind, write it down and add it to the list. Consider asking loved ones for their thoughts. You may never be 100% finished with the list, but you can always add more items later. You’ll know you’re truly ready to begin your weight loss journey when you read the list and deeply feel the emotional impact of each of the items. As you well know, the struggle to lose weight and keep it off is very emotional. If the items on the list don’t move you, you need to revise the list. When it’s complete, this list is your North Star.

2) Make several printed copies of the list. Make a small one to keep in your wallet or purse. Make another to keep in your car. Make another to keep in your office. Make a document containing the list on your computer and keep it on your desktop, laptop, tablet and cell phone. Put a printed or electronic copy everywhere you spend your time.

3) Read the list every day, over and over and over and over. This list needs to be etched on your brain and be in the front of your mind as often as possible. You need to read the list every morning when you wake up, multiple times per day, and before you go to sleep at night. The list needs to be as familiar as possible and as accessible as possible. Rehearse it like a speech.

4) Read the list before you eat and every time you eat. Read the list when you’re cooking or serving yourself food. Read the list just before you start to eat your meal. Read the list just before you place your order in a restaurant. Read the list when you’re about to get up from the couch and wander into the kitchen. Read the list just before you go into the mini-mart to grab a snack when you’re out running errands.

If the reasons to make choices consistent with your goals are not in the front of your mind when you are about to choose what or whether or not to eat, they might as well not be in your mind at all. We always seem to know each and every reason why we shouldn’t have eaten that cookie just after we eat it. It’s only by being aware of those reasons before we eat it that can help alter our behavior. (In case you’re wondering why, it’s a forebrain-midbrain thing. Once your cranky 2-year-old midbrain gets the cookie, she’s happy and quiets down, therefore you can now clearly hear your forebrain and all of her brilliant reasons not to eat the cookie….albeit too late.)

Having this list is the single most important part of your weight loss journey, and quite frankly the rest of your efforts might be pointless without the list. Here’s why: no learned behavior is ever fully unlearned. Once a particular relation occurs it never returns to zero strength so you never forget that you love donuts, candy, potato chips or chicken wings. These foods will never become completely unappealing because the brain never forgets. Therefore, you have to practice reminding your brain of what you hope to accomplish by losing weight and why eating donuts, candy, etc. is incompatible with those goals. Your brain may never forget just how yummy those foods are, but if you maintain your focus on your goals and avoid overeating those foods (or learn to eat better foods or learn to engage in new behaviors that replace eating), the impulse to eat those foods weakens and you gain habit strength and confidence in new behaviors that are consistent with your goals and avoid getting lost at sea.

All weight loss efforts falter when the reasons for persevering weaken. If you have a bright, shining North Star, a setback is just a setback. You just keep on sailing and don’t become adrift. You’re still clear on where you’re going. Even if you have a donut, you can refer right back to your list, view it as an “oops” and get back on track. In fact, when your reasons for losing weight are solid and deeply personal, you might even choose to have an occasional donut, knowing that it won’t cause you to lose your way.

None of what I’m suggesting in this article is intended to minimize the importance of other skills in helping you achieve your weight loss goals. You know that losing weight and keeping it off is very difficult and that your brain and body are unrelenting in trying to sabotage your best efforts. Therefore, if your specific reasons to embark on this weight loss journey are unfamiliar, vague or uninspiring, it’s very unlikely that you will make it across a very treacherous, dark ocean. Take the time to make the list and keep your North Star shining bright. My best wishes to you for smooth sailing.

In ancient times, sailors would make sure they were staying on course by referring to the location of the North Star. A constant light in an otherwise black sky, the North Star kept sailors clearly focused on which direction they were traveling and where they wanted to go. However, the skies over the ocean could become cloudy and stormy and sailors might lose sight of the North Star. Sometimes sailors lost their way and became lost at sea.

The quest for weight loss and long-term weight maintenance is much like journeying a great distance over an enormous ocean under an endless black sky. Like the sailors of old, to be successful on your journey you need to be clear about where you’re going. You need to stay on course. You need to remain focused. Like sailing across the ocean, losing weight can be stormy and treacherous. Your brain, like the ocean, is not your friend. Your brain is not terribly interested in your desire to lose weight. Your brain is busy trying to maintain your current weight. Trying to lose weight is putting your brain is at war with itself. Your forebrain is the thinker who understands that you want to lose weight. It agrees that losing weight is a good idea. Your midbrain is not logical. It’s a perpetual 2-year-old who is hungry and cranky and likes potato chips, candy, hot dogs and deep fried chicken. This is going to be a very difficult journey, and one that is going to go on for a very long while. What can you do? Look for your North Star(s).

It goes without saying that you know your goal, right? In fact, it seems quite simple. You want to lose weight and keep it off for good. If you’re like most people, you’ve had this goal for many years and you’ve probably had some success in pursuit of this goal. But there’s a problem with your goal. Believe it or not, weight loss is not your true goal. Your real goal is not to lose weight. Your real goal is to accomplish and experience what you believe losing weight will provide. Therefore, you actually have multiple, specific goals. These are the reasons that inspire you to keep sailing when the ocean gets stormy. These are the reasons that keep you on course. These are your North Stars.

To make it across, you must keep your North Star(s) squarely in view. Here’s how to keep away the storms and stay focused:

1) Think long and hard about why you want to lose the weight. Yes, you want to lose weight…but why? What’s in it for you? Take out a piece of paper and put a line down the middle from top to bottom. On the top of the left column write: “What I will gain if I lose the weight and keep it off.” On the top of the right column write: “What I could lose if I don’t lose the weight.” Think of the left side as the “positives” of losing weight and the right side as the “negatives” of not being successful. The left side is what you want; the right side is what you don’t want. As a general rule, positives motivate us more effectively and more consistently than negatives. However, our fears (the negatives) do have a place on the list. Some examples of positives include: improved health, reduced need for specific medications, improved mobility, wearing the clothes you want, improved confidence, and pride in your accomplishment. The negatives are probably more obvious to you: specific health problems, limitations in mobility, frustration, various difficulties in your personal, social and other areas of functioning.

Don’t try to write the list all at once. Write down whatever comes to mind right now, but allow other reasons to come to you over the next several days. Take your time. When a specific motivation comes to mind, write it down and add it to the list. Consider asking loved ones for their thoughts. You may never be 100% finished with the list, but you can always add more items later. You’ll know you’re truly ready to begin your weight loss journey when you read the list and deeply feel the emotional impact of each of the items. As you well know, the struggle to lose weight and keep it off is very emotional. If the items on the list don’t move you, you need to revise the list. When it’s complete, this list is your North Star.

2) Make several printed copies of the list. Make a small one to keep in your wallet or purse. Make another to keep in your car. Make another to keep in your office. Make a document containing the list on your computer and keep it on your desktop, laptop, tablet and cell phone. Put a printed or electronic copy everywhere you spend your time.

3) Read the list every day, over and over and over and over. This list needs to be etched on your brain and be in the front of your mind as often as possible. You need to read the list every morning when you wake up, multiple times per day, and before you go to sleep at night. The list needs to be as familiar as possible and as accessible as possible. Rehearse it like a speech.

4) Read the list before you eat and every time you eat. Read the list when you’re cooking or serving yourself food. Read the list just before you start to eat your meal. Read the list just before you place your order in a restaurant. Read the list when you’re about to get up from the couch and wander into the kitchen. Read the list just before you go into the mini-mart to grab a snack when you’re out running errands.

If the reasons to make choices consistent with your goals are not in the front of your mind when you are about to choose what or whether or not to eat, they might as well not be in your mind at all. We always seem to know each and every reason why we shouldn’t have eaten that cookie just after we eat it. It’s only by being aware of those reasons before we eat it that can help alter our behavior. (In case you’re wondering why, it’s a forebrain-midbrain thing. Once your cranky 2-year-old midbrain gets the cookie, she’s happy and quiets down, therefore you can now clearly hear your forebrain and all of her brilliant reasons not to eat the cookie….albeit too late.)

Having this list is the single most important part of your weight loss journey, and quite frankly the rest of your efforts might be pointless without the list. Here’s why: no learned behavior is ever fully unlearned. Once a particular relation occurs it never returns to zero strength so you never forget that you love donuts, candy, potato chips or chicken wings. These foods will never become completely unappealing because the brain never forgets. Therefore, you have to practice reminding your brain of what you hope to accomplish by losing weight and why eating donuts, candy, etc. is incompatible with those goals. Your brain may never forget just how yummy those foods are, but if you maintain your focus on your goals and avoid overeating those foods (or learn to eat better foods or learn to engage in new behaviors that replace eating), the impulse to eat those foods weakens and you gain habit strength and confidence in new behaviors that are consistent with your goals and avoid getting lost at sea.

All weight loss efforts falter when the reasons for persevering weaken. If you have a bright, shining North Star, a setback is just a setback. You just keep on sailing and don’t become adrift. You’re still clear on where you’re going. Even if you have a donut, you can refer right back to your list, view it as an “oops” and get back on track. In fact, when your reasons for losing weight are solid and deeply personal, you might even choose to have an occasional donut, knowing that it won’t cause you to lose your way.

None of what I’m suggesting in this article is intended to minimize the importance of other skills in helping you achieve your weight loss goals. You know that losing weight and keeping it off is very difficult and that your brain and body are unrelenting in trying to sabotage your best efforts. Therefore, if your specific reasons to embark on this weight loss journey are unfamiliar, vague or uninspiring, it’s very unlikely that you will make it across a very treacherous, dark ocean. Take the time to make the list and keep your North Star shining bright. My best wishes to you for smooth sailing.

In my work, I find that one of the most common explanations people give for their struggle with diets and with obesity is “I’m a food addict.” When asked what this means, most people explain that their inability to maintain the weight lost from diets and the fact that most or all of the weight eventually returns is proof of their “food addiction.” Additional evidence they cite is that their eating is “all or nothing,” that they can completely avoid so-called “forbidden foods” or binge on them with regularity, but nothing in between.
This kind of reasoning is called reasoning from the converse. This is where you have a conclusion or an end state and you then go backwards to explain the cause and use the existence of the end state as proof of the cause. This invariably leads to circular logic that goes nowhere. Here’s how it works: “I am a food addict which explains why I cannot moderate my intake of certain foods, and my inability to moderate my intake of certain foods proves that I am addicted to them and am therefore an addict.” But does it? There is actually another, more accurate explanation.
There are three facts that must be considered:
1) 95% of people will regain most or all of the weight they have lost on a diet within five years.
2) Many, if not most diets teach avoidance of “forbidden foods,” not moderate consumption of them.
3) Very few diets or weight loss regimens are successfully maintained indefinitely.
These facts are very important to our discussion because they are true for almost EVERYONE who has tried to lose a significant amount of weight. Therefore, either everyone who has failed to keep their weight off following a diet or eventually resorts to eating “forbidden foods” is a “food addict” or there are other explanations for this phenomenon.
But why is it that so many of the people I meet are eager to call themselves “food addicts?” Most people are uncomfortable acknowledging that they are addicted to alcohol or illicit substances such as cocaine or heroin, so why is being a so-called “food addict” easier to acknowledge? I believe it is because the label “food addict” removes the feelings of guilt and shame that so many people experience when they regain weight after all of the work they expended in losing it. It is absolutely heartbreaking to lose the weight, have people notice that you’re thinner and then a year later you’ve regained the weight and everyone knows it. It would be very tempting to blame this on a disease called “addiction.” “It’s not my fault that I regained the weight and am obese again…I’m a food addict.” I can certainly understand the desire to be free from responsibility from your obesity or weight regain; however, it’s not necessary to fall back on the explanation that you are a “food addict.” Perhaps if we looked at the facts about weight loss, there would be no need for all of the guilt and shame and the resulting need to explain it away by calling it an addiction.
Review the facts that I mentioned earlier. The overwhelming majority of people regain the weight they have lost from a diet, very few diets teach moderate eating of “forbidden foods” (so you’re left with only knowing how to eat them or not eat them), and most people find it very difficult if not impossible to stay on a regimen of controlled eating for extended periods of time. These are the problems faced by almost all human beings who try to lose weight, not just those who are “food addicts!” So what is the explanation when someone actually succeeds in losing weight and keeping it off? Great question…and the answer is not that these rare souls are not “food addicts” or that they are “recovered food addicts.”
The National Weight Control Registry (NWCR) is an organization that keeps tracks of “successful weight losers” who have lost 30 pounds or more and have kept it off for at least one year. What should immediately catch your eye is that “success” is defined as losing 30 pounds and keeping it off for one year. So if losing 30 pounds and keeping it off for one year is considered “successful,” if you’re morbidly obese and manage to lose 100 pounds and keep that off for several years that would be incredibly successful! Extensive research has been done on these folks over the years and the most recent study has discovered 7 common habits which most of the 6,000 people studied have in common. 6,000 participants in a study is a strong number of people and one where the conclusions drawn are likely very robust.
Interestingly, the researchers noted that 90% of the folks in this study who finally lost the weight and kept if off had a previous history of losing weight and putting it back on. Therefore, the overwhelming majority of people were not successful on their first try. The seven habits of successful “losers” were: 1. Engaging in 200+ minutes of exercise of moderate intensity per week, 2. Limiting TV watching to less than 10 hours per week, 3. Eating a low-calorie, low-fat diet with less than 30% of calories from fat, 4. Consistency – relatively little food variety and the same daily pattern of eating, 5. Eating breakfast, 6. Avoiding emotional eating and binging and limiting consumption of fast food to less than once weekly and, 7. Monitoring yourself such as documenting calories and/or fat. Notice that every one of the seven habits is just that…a pattern of behavior. There is no mention of the characteristics of the 6000 people. It’s not about who they are, but rather what they did and continue to do.
So what do we make of this “food addiction?” Neuroscience is recognizing the difficulty human beings have in resisting certain foods that we can call “engineered foods” that are high in sugar, salt and other additives. These foods are designed by fast-food companies and food manufacturers to be irresistible because they cause certain reactions in the brain that make it hard for us to say no. But these are challenges for us all. In fact, mass consumption of these “engineered foods” is likely one of the great contributors to the obesity epidemic. They explain why we, as a society, are getting fatter. Perhaps we will discover that some individuals (for neurological or other reasons) have a more difficult time resisting these “engineered foods” enriched with sugar, salt and other additives, and that these individuals are the true “food addicts.” But what would knowing that you are one of these individuals change? What would a “food addict” do differently to lose weight and keep it off?
The addiction model says that the addict should completely abstain from using the substance or drug. Should “food addicts” avoid all food (impossible) or just the ones they are “addicted” to? And how would we know which ones those would be? The most commonly cited addictive “substance” in food is sugar, but we’re not at all certain. There is also another problem. Much of the research on binge eating indicates that designating certain foods as completely “forbidden” and avoiding them results in feelings of deprivation and their becoming even more desirable which often results in binging on them when you finally give into temptation.
Perhaps someday there will be treatments for true “food addicts” if “food addiction” actually exists. What is more likely however; is that these folks will simply have to work even harder than most of us to stick to the seven habits that are detailed above. In the meantime, consider giving up the label of “food addict” and instead, recognize that losing weight and keeping it off is a tremendous challenge, but an achievable one. If you’re thinking of beginning to address your own personal “battle of the bulge” either for the first time or the twentieth time, or if you’re feeling hopeless and thinking there is no point in even trying, fear not…most successful losers apparently made several unsuccessful attempts before they finally got it right. And if you are thinking of starting yet again…the seven habits detailed above are a great blueprint to follow.

I often tell patients, “The surgery does what the surgery does.” What I mean by this is that weight loss surgery almost certainly will affect how much food you can eat, but may do little to change what you eat. Weight loss surgery does not make you suddenly crave healthier and less caloric food. You have to make those choices for yourself. Additionally, while losing weight may make it easier for you to adopt a more active lifestyle, surgery itself will not make you suddenly fall in love with exercise. So making health behavior changes in addition to having surgery remains critical. So what specific health behavior changes have been shown to improve outcome?
1. Document what you eat – Many people strongly dislike writing down what they eat but there is evidence that this helps people after weight loss surgery as it does with non-surgical approaches. The reason is likely that documenting what you eat gives you valuable information about your behavior and allows you to make changes when necessary. Consider that your actual weight is the end product of what you eat, so weighing yourself gives you the results, but not the information necessary to make changes. For many, weighing themselves is a pass-fail exam. Either I’m a good boy or a bad boy. Consider that you can’t actually change your weight…you change what you eat and/or exercise, and that is what helps change your weight.
Many people seem to have little or no objection to weighing themselves so why do so many people despise writing down what they eat? Writing down what you eat is the truth teller. It forces you to acknowledge what you are doing. To avoid seeing the truth, you can either change what you eat or stop writing it down. Unfortunately, many people choose the latter. The good news is that in the smartphone era, there are literally dozens of apps and other technological devices that can make documenting your food and activity level extremely easy. If you do a little research you can find one that is right for you.
2. Exercise – You probably saw this one coming as well because it makes sense. Regular exercise is a way of burning calories and losing weight that does not involve changing what you eat. Given how difficult it is to lose weight and keep it off, it would be silly not to take advantage of one of the few methods known to work. Ironically, it might not work the way you would expect. Many people who lose weight through exercise notice that it helps them not just by burning off calories, but also by affecting their food choices. In other words, when you discover how difficult it is to burn off 250 calories on a treadmill, you may think twice before having that chocolate bar afterwards. Not everyone finds this effect, but for those who do, it can make a big difference.
When deciding what form of exercise to do, consider that you don’t need to become an Olympiad or a marathon runner. Many of the positive effects of exercise have been documented with just walking 30 minutes 3-4 times per week. If rigorous exercise is enjoyable for you, that’s great. But any time spent engaged in activity is beneficial...especially if you would otherwise be sitting on the couch watching all of those tempting food advertisements on television!
3. Stress Reduction – An increasing amount of research has documented a relationship between stress and weight gain. The obvious connection is that many people use food as a means of comforting themselves from distress, commonly called “emotional eating.” An interesting new discovery is that is that some people who report high levels of stress gain weight even when their calorie intake is unchanged. How is that possible? There is the suggestion that stress hormones and other chemicals may affect how our body metabolizes food and stores food. So even if you’re eating the same foods and the same number of calories, what your body does with those calories can vary.
If you’re going to be successful in reducing stress, you need to begin by discovering what “pushes your buttons” and take steps to change. One first step could be to document the things that you find to be stressful. Sometimes just writing down your problems makes them less frightening now that they’re just words on a page. For other people, writing their sources of stress naturally leads them to write what they might do about them. Another good idea is to investigate some simple stress management techniques. Many refer to them as relaxation or meditation exercises. As discussed earlier, there are a number of excellent smartphone apps and other technology-based methods of relaxation that you can explore. No one is better than the rest so just find one that works for you and begin to incorporate relaxation/meditation into your daily routine. If reducing your stress requires more than practicing relaxation techniques, consider speaking to a psychologist or other mental health professional to get the help you need.
4. Get some sleep – Here’s another suggestion that you’ve probably seen in the media recently. There is growing consensus of an obesity-sleep connection. Like exercise, the benefits of sleep are more than meets the eye. The obvious connection is that if you’re up longer, you become hungrier and are likely to eat late at night. This interpretation is not wrong, however, new research suggests that people who get 7 or more hours of sleep tend to maintain lower weights even when people with fewer hours of sleep consume the same amount of calories. How is that possible? Again, it’s not just how many calories we eat…but what our bodies do with those calories. Unfortunately, an increasing number of people are so busy between their work and social lives (not to mention all those tempting television shows) that sleep is not a priority. Just know that making sleep the last priority comes at a cost.
Consider how we train children to sleep. We create a nighttime ritual to ease kids to bed. There’s dinner, wind down time, then bath time, maybe reading a story or two in bed, and then lights out. Many adults however have a terrible routine. Eat a big dinner at 9pm, catch up on emails and pay bills, watch television for an hour or so and then fall asleep on the couch and stumble into bed at 2AM only to have to wake up three or four hours later. Try to change your sleep habits by changing your nighttime ritual. Eat an earlier dinner. Try to pay bills and check your emails at another time. Use the evening as wind down time. Rather than fall asleep on the couch, watch a set amount of television or Internet time and then turn it off and “put yourself to bed.” Begin by trying to go into bed a half-hour early every night for a week and see how you feel. If you notice some improvements in your level of energy, mood, appetite or other factors, see if you can make it permanent.
5. Join a Support Group – Some research has demonstrated that patients who participate in support groups lose and maintain more weight than those who don’t. Of course it may depend on the content of the group and who attends, but adding a social element to your weight loss and weight maintenance goals seems to help. This may relate to the accountability factor discussed earlier. If “we’re all in it together,” there may be more of a commitment to stick to your goals to help out the group. Or perhaps it motivates you not to be the one group member who is falling behind. Either way, participating in support groups seems to have benefits both in terms of weight loss as well as emotional well being after surgery.
There are other suggestions of course, such as improving your diet by reducing carbohydrates in favor of lean protein and a more plant-based diet. However, for many people, changing their diet can push all of those emotional “diet” buttons; so before you make those changes (or in addition to making those changes), strongly consider some of the changes recommended above. There is evidence that the benefits are additive. For example, many people find that when they exercise, they sleep better and in turn these changes help them manage stress better. The key is to acknowledge whether or not some of the factors above are problem areas for you and to begin making small changes. Sometimes small changes can lead to big results!