1 Stop the victim mentality
Huh? That’s not nice. No it’s not but this isn’t going to be one of those little fluffy articles that list some little changes and steps to shed massive kilos. Weather you like it or not this all comes back to you (ok I will point out something here. There are some medical issues and some medications that will make you gain weight but if your reading this and you think this might be you, please go and see your Doctor. If they say your fine read the rest of this article and take note. If they find issues, thankfully you went and saw your doctor!)
But it is so easy and we are all guilty of allow these mental state to happen. “I had to go out for dinner that night”, “My partner brought me that cake as a surprise”, “I had a bad day and needed a pizza to make me feel better”. This cycle has to stop. Nobody else is responsible for you or the decisions you make in your life. Nobody. If you don’t agree, don’t bother with the rest of this article.
Ok so how do I stop? The first step is to reflect upon yourself and ask if this is a behaviour that you consciously or unconsciously follow. “I’m not fit enough”, “I just can’t do it”, “I’m not making any progress so why bother”. I want to be blunt and write “At the end of the day nobody cares” but that may be a bit mean. The reality is though they may care but they can’t be responsible and that is the insight you need to take. “I like eating bad food”, that’s fine I accept that you can make that decision in your life and won’t judge you but you are responsible for that and the side effects that will come. If you want to make this change and want to make it stick you need to reflect on yourself and stop the victim mentality.
2 Be accountable to yourself
This really does lead on from point 1. You are accountable for the food you put in your mouth. I could really leave it there but I extend this to say that nobody will know what you do or don’t eat at any given point in time. If you sneak food and don’t record it in your diary it still counts. It’s very easy to fall into the little traps and just say “I’ll eat this, it wont matter”. It all matters and part of the process of effective weight loss is the learning about making informed food choices. You can push this element more by making yourself accountable to others. IE if you plan to lose 5kg then tell your friends or family, want to run a 5k then put it on Facebook or Twitter. By making yourself publicly accountable, you “need to succeed”. Weather you admit it or not the only person that can achieve this goal is you so how do you explain to yourself why you did not make it? Are you happy with that reason? We all fail, the ones that succeed are the ones that pick themselves back up and do it again.
3 Use tools such as MyFitnessPal (aka Keep a food diary)
There are a ton of free and paid tools available that will help you to record your food an activity. Weight Watchers and Michelle Bridges 12wbt both have some great paid tools and support processes in place to help but remember, just because you pay for something does not make it their responsibility to make you lose weight (See point 1). My tool of choice is MyFitnessPal (MFP). Its free and available on both iPhone and Android. The brilliant thing about this tool is that it uses the camera on your phone as a bar code scanner, making it super easy to record everything. It sends you a reminder if you haven’t logged your food and gives you a clear sign if you are in or out side of your daily goal. It even gives an estimate at the end of the day to help keep you focused on your goals. One silly little thing that helped me here is that MFP has the “streak”. Its how many days in a row you have logged and recorded your food. I set a goal to make it to a year. I was desperate to keep my streak running and be ahead of my friends that also used the app.
4 Don’t use gimmicks and weight loss supplements
I worked with a person for several years who was desperate to lose weight. Every other Monday she would come into work and show me her latest weight loss tool, fad diet, supplement or gimmick. After all her time on the “5/2 diet”, “the only green diet” the “mono-oxy something or rather diet” and drug store of powders and pills she kept in her draw she still has not lost any weight.
They don’t work for a reason and that’s because you have not accepted point 1 and 2.What do you mean? The mental state of the supplement is a quick fix. Most weight loss supplement are not tested well their clinical effectiveness, let alone to a rigorous scientific standard and nearly all of them recommended they be used in conjunction with a calorie controlled diet and exercise regime. I remember when the craze hit for some shoes that did not have the flat soles, the tag line being that you could lose weight through micro instabilities caused from the shoes whilst moving and walking. Wow, shoes that help you lose weight whilst walking! Brilliant! We see these sales promises all the time from online to infomercials. I cite the Dr Oz Green Coffee bean incident here. And whilst the video below is making fun of the situation, think about it next time you see a TV infomercial.
5 Find something you love to do.
Keep finding goals in the things you do enjoy, get out with friends or your kids. Find ways to incorporate aspects of exercise into your daily life, got little kids? Do all the Wiggles dances next time you put on the DVD. I could probably easily do another 5 or even 10 points to help people lose weight, keep it off and have a better life. Find a friend, have goals but… don’t rush it, stay on target, pick yourself back up, avoid fads, Heart rate zones, don’t give up everything, know your BMR. Maybe these more complex items are for the another list in the near future. And if anybody owns a tug toner please let me know.