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Disclaimer: The information provided on
this page is not intended to be medical advice. Consult your doctor before beginning
any diet or exercise program!
Many people are trying to lose weight. Obesity is a growing health problem
in many developed countries. Everyone knows that the only sure way to lose weight
and keep it off is to follow a sensible diet that is varied
and limits daily calories, combined with regular exercise. There
is no magic pill or surgical procedure, no short cut to achieving your goals. Do
your research, make a plan that you can follow, start now and stick to it! Of
course it might be hard to start and even harder to continue, which brings up the
issue of self-control.
Why do people overeat? Why do people do whatever it is that they do? What is the nature
of Human Nature? Do we have free will to choose our behavior or are we simply biological
machines following the tendencies of our genetic predispositions shaped by the environment
we've lived in? If you take a college level course in Psychology, you'll find that
much research has gone into answering these questions in the past 100 years. A very
readable, brief and inexpensive introductory textbook on three leading theories of
Human Nature is  Three
Psychologies: Perspectives From Freud, Skinner, and Rogers.
Although Freud might have you believe that you overeat due to some oral fixation caused
by trauma related to feeding when you were just an infant, Skinner actually offers
some concrete advice for weight loss. Skinner dealt with the question, "Does an
individual have any control at all over his or her own behavior?" Skinner's theory
was that responses from the "environment" to a person's behaviors serve to either
reinforce it, making it more likely to be repeated in the future, or punish it making
it less likely. The environment includes all of the people that we come in contact
with, as well as the things we find in our surroundings. Change the environment
and you can change the behavior!
Here are 5 specific things that you can do to change your environment which
will make it easier for you to follow a plan of sensible eating and regular exercise.
This list is based on material from Chapter Three, the chapter on Behaviorism as espoused
by Skinner, in the book "Three
Psychologies: Perspectives From Freud, Skinner, and Rogers"
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When you feel as if you're about to overeat, do something else! Go for a walk,
call a friend, mow the lawn, visit the library, meditate, pray. If you absolutely
must do something oral, chew gum, drink a big glass of ice water slowly, or take one
teaspoon of chocolate liquor (Godiva makes a great one, available at the liquor store)
to satisfy chocolate or sweets cravings.
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Avoid stimuli that promote eating. Stay away from buffet restaurants, don't
watch TV, avoid social functions where eating is encouraged. Never go food shopping
when you are hungry. Don't buy chips, candy, cookies, cake and other high calorie
junk foods and then you won't have them in the house to tempt you. Clean out the refrigerator
and pantry, throw out foods you don't want to be eating and don't buy them again.
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Eating a balanced diet lessens the chance of extreme deprivation and loss of
self control. Along with the fruits and veggies and other sources of nutrition and
fiber, you can add the occasional "comfort food" so that you don't feel overly deprived.
Consider all the foods you can eat on low carb diets and choose a variety when you
shop. Don't cut out carbs completely, you need them for energy. Research carb-control
diets and make a plan with a variety of foods that works for you.
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Enlist the help of others. Explain your goals to them and ask them to provide
positive reinforcement when you are acting according to your plan, and negative reinforcement
when you stray. Make it known that you would like praise, and also praise yourself,
when you eat according to your plan. Don't be afraid to ask your friends and family
for help, and be prepared to help them achieve their goals as well. We are social
beings and much of what we do is shaped by the reactions of those around us. Consider
joining a group that meets to discuss overeating, such as Weight
Watchers or Overeaters Anonymous.
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Using a graph to plot your daily or weekly weight can provide quick reinforcement
for small losses. This may help you to see results that you don't yet feel. You can
create a graph on your computer if you have MicroSoft Excel or another spreadsheet
program installed. NC State University has a web page about Graphing
With Excel that provides an excellent tutorial on graphing data.
It seems everyone has their own story of their "Battle of the Bulge". We've
included for your information, an encouraging tale of personal triumph! Read how
one woman made a plan and lost 25 pounds. After you read
the article, which we have posted below, check out the books and websites that
follow.
Read Doctor Phil's book on Weight Loss:
 
Ultimate Weight Solution:
The 7 Keys to Weight Loss Freedom
Read about the Atkin's Diet:
 
Dr. Atkins' New Diet Revolution
Read about the South Beach Diet:
 
The South Beach Diet:
The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss
For more information on Weight Loss on the internet, follow these links.
First, visit the WebMD
Weight Control Health Center.
Also read the Healthy
Weight -- Facts About Weight-Loss Diets and Programs article at WebMD. Visit Doctor
Phil's Weight Loss Challenge.
Read an online booklet about the US government's Food
Guide Pyramid.
Open your mind to new ideas. Read about how a Licensed Social Worker is using Music
in the treatment of Addictions.
For information about Starting an Exercise Program,
visit this
page by the Mayo Clinic or visit this
page written by a Certified Personal Trainer.
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NEWS FLASH - COUCH POTATO DROPS 25 POUNDS
by Susan Grace 11/12/04
I sat on the couch watching the "Dr. Phil" show as I always do, watching his program
on weight loss for the hundredth time. "I wonder if I'll EVER get aboard the weight
loss train", I thought to myself. I was at my worst weight of all time, 175 pounds
on a 4' 11" frame. I'd had plenty of help getting to that point, though. Suffering
from debilitating asthma attacks, the doctors advised that
massive amounts of steroids were the only way I could survive them. I watched in horror
as I grew from a sensible 125 pound package to a petite whale of 175 pounds.
I told myself I had to do something. My weight was making it more difficult to breathe,
to walk. I could feel pain in my legs and knees like I never had before. I knew if
I didn't take some kind of action soon, I would be lost forever in 200 pounds of sheer
blubber. That frightened me into action.
First, I began by taking my inventory. What fundamentals did I know about eating?
Couldn't I be happier if I only lost 10 pounds? I knew if I started with small goals,
I would be more successful. One of the first fundamentals I learned about eating waaay
back when was, "Chew your food." How very simple. Yet, did I do it? No. By chewing
your food, (one educator told me each mouthful should be chewed 25 times) you actually
TASTE it!!!!! This was one basic step I was no longer following. I was wolfing food
down, just waiting for that second helping. What a difference it made!!!!!! It was
a simple, yet vital, step forward for me!!!!! I began COUNTING my chews, and by gum,
it worked!!!!!! I didn't need a second helping, because I actually TASTED the first!
Step Two. What else could I do that was simple? I have an Australian shepherd dog,
and instead of being lazy and putting him outside by himself, I knew I should be walking
him. There was no excuse not to, and we both needed the exercise. So, Lorenzo and
I started walking, two blocks, maybe once or twice a day. I had to begin slowly, because
dragging around 175 pounds was difficult, and I winded easily. (My
asthma absolutely prohibits me from doing ANY strenuous exercising.) But I was
determined to do what I could. Could I walk twice a day? Yes. Could I walk three times
a day? Sometimes. But I was moving forward, and I knew I was accomplishing something.
Step Three. I was interested in the South Beach diet. I heard people on this diet
were dropping weight overnight. Everyone wanted to be on it. I knew a "diet" wasn't
for me, because no diet ever worked for me. I thought I would learn the basics, and
apply them to myself in moderation. I learned that the South Beach diet as well as
the Atkins diet limited carbohydrates, and these two diets seemed to be the most popular
diets that people swore by. So I began looking at my carb intake and my calorie intake.
As I ate a bowlful of pasta smothered in butter, I said to myself, "Is this really
great?" No. I was not satisfying my hunger by eating that pasta. That's how I became
aware of my carb intake - I realized I could easily live without bread, potatoes,
pasta. What other carb loaded foods could I live without? I made a list and dropped
them from my diet.
I knew that some days, I would really want to eat something that was not on my diet.
I have a weakness for donuts. I know they are "bad" but sometimes I like bad! The
same educator that told me to chew my food also told me - "If you only need 2100 calories
a day - it doesn't matter if you eat 2100 calories in donuts or 2100 calories in sensible
foods - as long as you do not exceed that 2100 calories." That made sense to me, too.
I made a deal with myself. If one day I ate 3 donuts which added up to 2100 of calories,
I would not eat anything else that day. I would not be blowing my diet as the calorie
intake remains the same. I could have my donuts once in a while and not feel guilty!
Step Four. My next question was, "What foods do I really enjoy?" Dr. Phil spoke about
foods that could actually help you lose weight. What foods were those? I did more
research and found out that there were so many that I loved!!!!! I could eat these
foods to my heart's content - cucumbers, tomatoes, mushrooms, eggs, cheese, steaks,
shrimp, lobster, tuna, chicken, grapefruit, carrots etc. So I stockpiled these foods
into my kitchen and began eating them like there was no tomorrow. I was satisfied
because I was full.
I didn't realize the pounds were falling off me until my co-workers told me - "Wow,
Sue, did you lose weight?" and "We're going to start calling you Slim!" (I do NOT
own a scale) At that point I ventured to WalMart to see if I could find a pair of
jeans a size smaller than what I was wearing. I did, and they fit comfortably. I was
so happy!!! As the weight fell off, I realized I was able to walk three times a day
with my dog without getting winded. I started parking further back in the parking
lot when I went shopping in order to get even more physical activity.
At this point, I realized I had been successful in designing a "diet" specifically
for me. In 5 months I had lost 25 pounds, two jeans sizes, and I didn't feel the aches
and pains in my legs from carrying 175 pounds. Six months later, I have not gained
back any of the weight! I can walk faster on my outings with Lorenzo. I am wearing
clothes I had kept in the back of the closet from my skinnier days and I love it!!!!!!!!
I am by no means finished with my diet, I stay with it to maintain my weight and eventually
I would like to drop another 20 pounds. But I am on my way, I feel better, and its
true - NOTHING TASTES BETTER THAN BEING SLIM!!!!!!!!!!
Please consult your doctor before beginning a diet - no two bodies are alike!
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W H A T ' S
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OUR LATEST!
Find inspiration and strength by reading our article on the Power of Prayer! Includes links to Christian web sites and books. Read what Prayer means to one Christian woman.
NEW! HOT! See our Weight Loss Tips! Loaded with practical helpful tips on Diet and self control, links to books and web sites and a story of success in the Battle of the Bulge. Sure to be popular!
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W H A T ' S
H E R E ?
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about Vegetarianism. Learn about what it is and how it can benefit you!
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