Six Simple Ingredients to Get Weight Off And Keep It Off

[Connie Stapleton PhD 342]

A Post-Op & A Doc (Cari De La Cruz and Connie Stapleton, Ph.D.) have officially designated 2015 as the Year of Recovery. There are just six, basic ingredients, which, if added to your life, can help you reach and manage your goals to lose weight and keep it off.

The good news is:

1) You already have everything you need to begin following the recipe.

2) It doesn’t involve shellfish, peanuts or milk, so you can’t possibly be allergic to it,

3) There is no baking, cooking, sautéing or mixing required, because the Recipe for Recovery doesn’t involve food, but does involve eating.

We like to say that obesity is “all about the food, but it isn’t about the food” (which makes you wonder why we’re talking about a recipe and ingredients). Well, let’s start here: Do you eat when you’re upset, stressed or worried? What are you eating to avoid? Are you eating to avoid a person? a situation? a feeling? By following the Recipe for Recovery, you can learn to deal directly with any upset, stress or worry related to any “what” or “who” so you don’t need to turn to food for a short-term “high” or “fix.” Here’s another one: Do you eat when you’re bored? What do you need when you’re bored? Are you in need of a hobby? Companionship? What are you doing to find a healthy hobby or seek healthy companionship so you don’t automatically turn to food? These are some of the important questions you’ll begin to ask yourself as you learn follow the Recipe for Recovery.

We know these are tough things to think about – especially when we’re busy plotting our next snack or obsessing about the box of donuts in the break room at work – fortunately, you don’t need to answer these questions BEFORE you can begin choosing to live in Recovery From Obesity. In other words, you don’t have to know what, where, or why in order to stop the destructive eating behaviors.

Basically, food is often a SYMPTOM of a problem – not THE PROBLEM. For example, you might have a problem with interpersonal relationships or issues at work, or perhaps a battle within yourself – like an “emotional storm” -- where you say really mean, negative, unpleasant things TO yourself ABOUT yourself. Rather than addressing the problem, you turn to food, so food becomes the focus rather than the actual problem! Unfortunately, food is a temporary (very temporary) reprieve from unpleasant feelings, memories, or thoughts and though it provides a chemically induced euphoria…it’s short-lived. What is true for the alcoholic is also true for people who abuse themselves with food, which means the problem will still be there when the food is gone…. and then you have the hangover to deal with -- usually in the form of self-brutality by way of horrendously abusive self-talk. Yikes!

We created the Recipe for Recovery from Obesity to help you learn to deal with the real issues (stress, worry, boredom, frustration, fear) in healthy ways (and to hopefully avoid the self-destructive eating and subsequent emotional hangovers).

Here are the six ingredients that make up the Recipe for Recovery:

1. AWARENESS: Awareness is always the first step in change, which is why we refer to it as the essential ingredient to weight loss and weight-management. It’s pretty hard to change something you’re not aware of. You might know that you’re obese, but are you aware of how you are contributing to the problem? Maybe you’re stuck in your weight loss journey, or you’re regaining, or you never made it to your “goal” – you’re aware that there’s a problem – but you don’t know what to do next. Becoming AWARE of your issues is the place to start.

2. ACCEPTANCE: This is often an overlooked ingredient in weight loss/management. If you don’t accept that weight and the associated issues are ongoing problems in your life, then it’ll be pretty difficult to make the necessary changes to lose that weight and keep it off! The truth is, there are many things we need to accept in our journeys of weight loss/management that you may not have ever considered, such as the fact that you’ll have to eat right and exercise regularly, and will probably have to forego (or greatly limit) some of the foods you really love. The process of acceptance may include having some anger, fear and even mourning. Accept it – and get on with the process!

3. ATTITUDE: We call this the flavorful ingredient (and for some of us, this one is pretty spicy!) We all have different “tastes” when it comes to food… and life, which means that we don’t all like the same things or do the same things in exactly the same ways! Variety is the spice of life? Well, we think attitude is the FLAVOR of recovery! Focusing on attitude and having a positive one can make all the difference in your Recovery results!

4. COMMITMENT: You’ll use this staple ingredient at least once (and sometimes several times) each day in your Recovery journey, especially when you inevitably develop a case of the “I-don’t-wannas” – you know, those moments when you just “don’t wanna…” workout…log your food…manage your portions, pass on the Cookies, etc. Adding a dash or a splash of commitment to your life helps you make the next wise choice. Every wise choice moves you toward your desired goals – a healthier self and a better quality of life.

5. ACCOUNTABILITY: Often quite underused, Accountability is an ingredient to help ensure the recipe is prepared as directed. We know it can be tempting to try to do things your own way, and we also know how that’s worked in the past! That’s where accountability really brings the Recipe for Recovery to life! Use accountability to do what you said you’d do when you began your weight loss journey. Whether you chose surgery, medically supervised weight loss, or another structured program, you agreed to do certain things, so this ingredient really matters. Hold yourself accountable for following through with doing the things you said you would do to get the weight off and keep the weight off.

6. EFFORT: The sixth (and key) ingredient in the Recipe for Recovery is Effort. Without ongoing, consistent, “use-it-whether-you-feel-like-it-or-not” – continual effort, the recipe will NOT turn out the way you want. Let us repeat: Your Recovery will NOT be successful if you do NOT use this key ingredient. When you put forth effort, you see results in the direction you are working toward. When you withhold efforts, you also see results – but not the ones you want! And, guess what? You can’t overuse this ingredient, so add it liberally and realize the fullness of a life in Recovery!

It may sound like a lot of work, but if you want what you say you want (a healthy life in Recovery From Obesity) -- these ingredients really add up to a winning result!

[Alex Brecher 10,516]

Great article! Thanks for sharing with our community.

[Tori Loukas 52]

Great article! Thanks for sharing this. I use these "tools" of recovery for my eating addiction as well as my alcoholism, which I have maintained for 21 years now. (The sobriety, that is) For eating, it has been since July 2014 that I have been applying these sorts of principles to my everyday life. It really works for me!

[My Bariatric Life 764]

It occurred to me today that I chose to be obese. It really is a choice. So is recovery.

[Cupcake 801]

What a great article, thank you for sharing the .

[Tweety208 12]

Thank you