10 commandments of weight loss
Posted: Mon Apr 20, 2009 4:44 pm
I came up with these thoughts the other day that have been useful in my weight loss journey. Call them suggestions if you prefer.
1. Thou shalt eat actual meals-Society has been handed a bill of goods that we need to eat regularly throughout the day. If we actually ate fewer calories at meals, this may work, but most people who eat regularly throughout the day also eat normal size meals too. (thanks for this Reinhard)
2. Thou shalt get off thine posterior and move-Calorie restriction is an important variable in weight loss, but the most commonly cited variable in sustained weight loss was regular movement. You don't need to buy a membership to Gold's Gym, but throw on a pair of shoes and walk out your door. Walk to work; walk to the grocery store; just walk. Do a few pushups, situps, and squats regularly. Throw some dirt around in the back yard. Whatever gets you moving.
3. Thou shalt adopt a long term perspective-Don't quit when you only lose 2 pounds this week. You didn't gain it all in a week, you aren't going to lose it all in a week either. In fact, I would challenge you to drop your time goals and just focus on becoming a healthier person, not a lower number on the scale.
4. Thou shalt not live on overly processed diet foods, but also recognize that no food is inherently evil-Although they may seem easier, foods like Smart Ones, Lean Cuisine, and Snackwells are wholly unsatisfying and I suspect less healthy than the real foods that are found on the outside aisles of your store. If you can't pronounce the ingredients or if the list contains more than 5, choose something else.
5. Thou shalt not blame others, society, genetics or the media for your weight-You ate too much. I know, you are probably thinking "my metabolism is slower than all of my friends because that's how my family is." Perhaps it is, but you know what? That was the hand you were dealt. Deal with it. You get to eat less than someone else. You got fat because you ate more than your body needed. Rather than feeling bitter toward others, accept responsibility, do your job and eat less.
6. Thou shalt realize that you will not starve-Particularly if you live in the United States, you are not going to starve to death. If you have to wait a few hours until your next supersized order of curly fries, your family isn't going to find you dead in your recliner.
7. Thou shalt remember that life is about so much more than food-Food can be a joy. Indeed, I love to cook and I love the whole process of food. In fact, one might say that gourmet cooking is the only art form that engages all 5 senses. BUT, life is about more than food. Spend time with your family, read a book, meet your neighbors...turn off the TV.
8. Thou shalt seek the support of others-People often want to go it alone, particularly men. When they fail, there is no one to hold them accountable. There is also no one to help make it through the rough patches when you want to eat a side of beef. Also, if you go it alone and you do lose weight, but no one notices, you will be mad. As an additional thought here, learn to eat together with other people rather than on your way out of the Burger King parking lot.
9. Thou shalt remember that food is not an antidepressant, a pain reliever, or other medication-Food is fuel. It is not a band-aid, it doesn't fix the emotional issues going on in your life, and it can't heal all your hurts. It may make you feel better for a moment, but that feeling will pass. Learn to deal with your emotions--talk to someone (see the 8th commandment), go for a walk (2nd commandment) or pray.
10. Thou shalt Make the Better Choice-Life is full of them...choices that is. You can choose wisely or not. A single choice may not have a significant effect, but lots of them do. Become a person who chooses wisely, not foolishly.
1. Thou shalt eat actual meals-Society has been handed a bill of goods that we need to eat regularly throughout the day. If we actually ate fewer calories at meals, this may work, but most people who eat regularly throughout the day also eat normal size meals too. (thanks for this Reinhard)
2. Thou shalt get off thine posterior and move-Calorie restriction is an important variable in weight loss, but the most commonly cited variable in sustained weight loss was regular movement. You don't need to buy a membership to Gold's Gym, but throw on a pair of shoes and walk out your door. Walk to work; walk to the grocery store; just walk. Do a few pushups, situps, and squats regularly. Throw some dirt around in the back yard. Whatever gets you moving.
3. Thou shalt adopt a long term perspective-Don't quit when you only lose 2 pounds this week. You didn't gain it all in a week, you aren't going to lose it all in a week either. In fact, I would challenge you to drop your time goals and just focus on becoming a healthier person, not a lower number on the scale.
4. Thou shalt not live on overly processed diet foods, but also recognize that no food is inherently evil-Although they may seem easier, foods like Smart Ones, Lean Cuisine, and Snackwells are wholly unsatisfying and I suspect less healthy than the real foods that are found on the outside aisles of your store. If you can't pronounce the ingredients or if the list contains more than 5, choose something else.
5. Thou shalt not blame others, society, genetics or the media for your weight-You ate too much. I know, you are probably thinking "my metabolism is slower than all of my friends because that's how my family is." Perhaps it is, but you know what? That was the hand you were dealt. Deal with it. You get to eat less than someone else. You got fat because you ate more than your body needed. Rather than feeling bitter toward others, accept responsibility, do your job and eat less.
6. Thou shalt realize that you will not starve-Particularly if you live in the United States, you are not going to starve to death. If you have to wait a few hours until your next supersized order of curly fries, your family isn't going to find you dead in your recliner.
7. Thou shalt remember that life is about so much more than food-Food can be a joy. Indeed, I love to cook and I love the whole process of food. In fact, one might say that gourmet cooking is the only art form that engages all 5 senses. BUT, life is about more than food. Spend time with your family, read a book, meet your neighbors...turn off the TV.
8. Thou shalt seek the support of others-People often want to go it alone, particularly men. When they fail, there is no one to hold them accountable. There is also no one to help make it through the rough patches when you want to eat a side of beef. Also, if you go it alone and you do lose weight, but no one notices, you will be mad. As an additional thought here, learn to eat together with other people rather than on your way out of the Burger King parking lot.
9. Thou shalt remember that food is not an antidepressant, a pain reliever, or other medication-Food is fuel. It is not a band-aid, it doesn't fix the emotional issues going on in your life, and it can't heal all your hurts. It may make you feel better for a moment, but that feeling will pass. Learn to deal with your emotions--talk to someone (see the 8th commandment), go for a walk (2nd commandment) or pray.
10. Thou shalt Make the Better Choice-Life is full of them...choices that is. You can choose wisely or not. A single choice may not have a significant effect, but lots of them do. Become a person who chooses wisely, not foolishly.
