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Weight and Health
by Melanie Bryan
An American humorist once said: “Quitting smoking is easy. I’ve done it hundreds of times.” The same could be said for starting a diet. It’s easy to begin – especially after a heavy meal – but hard to maintain.
Being at a body weight and size appropriate to your body structure is associated with increased energy, productivity and self-confidence, looking and feeling more attractive, being sexually more responsive and living longer. Being overweight, on the other hand, is implicated in heart disease, high blood pressure, diabetes, stroke, depression, fatigue, and sleep apnoea. In the light of that, why can’t most dieters stick to a weight loss regime, and what can be done to reduce the dismal pattern of yo-yo dieting efforts?
To make weight loss permanent, you need a new way of viewing your body. Come to the realisation that you owe it respect and protection.
First you need to be clear about why you want to lose the weight. Then you need to identify what, how, how much and especially under what circumstances you overeat or eat unhealthy food, and what is bad or too much for you. After listing this, detail lifestyle changes you want to make, for example, how and why you plan to eat differently. Make sure you can live with your plan indefinitely.
Do you nibble while watching television, or reading or while working on your computer? Does an argument with a colleague or partner lead you to chew out your anger? Is every holiday or business trip an invitation to indulge? Or are you eating out of a need for comfort, warmth, safety, or as punishment for not being perfect?
People’s needs to overeat are as varied and unique as people are. Keep a diary to note the circumstances and reasoning that result in overeating or lousy food choices. Then think of how you could choose differently next time. This can be very helpful in making major lifestyle changes. Many people think they eat very little until their diaries reveal how much they consume, while others realise how much they turn to food as a comfort.
If you have lost weight and then put it on again, it is time well spent to review how you allowed the weight to return. In addition, is this the appropriate time for you to make the necessary lifestyle changes to maintain a lower weight? If you are about to separate, commence divorce proceedings, remarry, change jobs, study for exams, move house or countries, waiting until your life is more settled before starting these changes would be most beneficial for your long-term health goals. Set yourself up for success, not failure.
I asked two clients of mine who had reached their goal weight what enabled them to maintain their new food choices. One, who had already gone down a full dress size in a few weeks, said simply cutting out all white foods was far easier than limiting quantities. She feels more energetic, attractive and sexually desirable and is now motivated to join a gym and be more socially active. Being more comfortable with herself motivates her to continue avoiding fattening foods.
The other said being aware of his responsibility for caring his body made a big difference to his food
choices. Having lost 25kg, he views excessive deviation from his lifestyle as a warning that he is not in control of his emotions, and probes the causes. He is now brimming with confidence and is committed to holistic lifestyle changes including open communication with his wife, working out often, leaving work at a reasonable hour and long walks with his family.
Dr Melanie Bryan runs MindMatters.hk and a member of the Hong Kong International Coaching Community (info@coachinghk.org)
