Give up giving up in 2008!
By Sophie Boss, founder of Beyond Chocolate
It’s that time of year when so many women are making resolutions to lose weight and get fit. They are motivated and determined to ‘eat healthily’, stick to a diet and keep up an exercise routine. “2008 will be different” they promise, “this year I’m really going to crack it!” They won’t give up or admit defeat. By this summer (but hopefully sooner) they’ll be slim and toned and ready to dazzle on the beach. They buy the latest miracle diet book, sign up to a slimming club, make appointments with the nutritionist, join the gym or create their own personal strategy.
Gradually the resolve weakens, the determination is worn down by a slip up here and a bad day there and by mid February they are feeling bored and fed up. Disillusioned they cancel appointments with the nutritionists, go to the gym less and less often and feel like failures. Either that or they’re keeping themselves firmly ‘on track’ which takes a great deal of effort, deprivation and sometimes a fair bit of cash too. Over the weeks the new ‘life style’ loses its appeal and excitement and it becomes just plain hard work requiring an endless supply of motivation and willpower which sadly non of us posses!
It IS possible to step off that exhausting treadmill, to be FREE and relaxed around food, feel good about your body, lose weight and stay slim year after year. It’s not even all that hard or expensive!
All you need is a generous helping of curiosity and willingness and a pinch of courage. The Beyond Chocolate Strategies are a good place to start changing the way you approach weight loss. Experiment, have fun and let us know what worked for you!
Ditch the Diets
Dieting simply doesn’t work. If it did, we would follow one, lose weight, be happy...end of story. The sad truth is that 95% of dieters will end up putting any weight they lose straight back, plus a bit more.
Tune in to your body
The more we are in touch with our bodies, the easier it is to identify situations that trigger us to overeat. Awareness is 50% change! Before you eat, take a few deep breaths and see if you can identify any physical sensations, emotions and thoughts that are going trough your head. What are they telling you about your need to eat?
Eat when you’re hungry and STOP when your satisfied
The best way to avoid gaining weight is to eat when you are physically hungry and stop when you are satisfied. But how do you know when you are hungry? And what does it feel like? It sounds simple enough but so many of us don’t have a clue! If you are hungry to start with, your body will let you know just how much is enough. Experiment with different foods and portion sizes and find out exactly how much you need to feel satisfied.
Eat whatever you want
The diet mentality has taught us that some foods are good and some are bad, this is often based on how ‘fattening’ they are. What is truly fattening is to deprive yourself of the food you really want. Deprivation leads to cravings and bingeing – it has been scientifically proven. So make sure you eat exactly what you fancy! By knowing that EVERYTHING is allowed you actually have a chance to choose healthy foods if you want to, without feeling deprived!
Put it on a plate, sit down and eat slowly
If you eat on the go or while doing a thousand other things you miss the experience. You are then likely to eat more and you will miss the signals which let you know when you’ve had enough. If eating is THE activity you are much less likely to binge, graze, nibble, pick etc… How easy is it to munch though a packet of crisps in front of the TV without even noticing?
Enjoy
Food can be a delicious, nurturing, sensual experience. Why deprive ourselves of this pleasure! Make each meal a feast and bring back the pleasure of food into your life.
Own your body
Motivation for change does not come from reminding ourselves daily that we are unattractive and unlovable. By criticising and judging our bodies we bash our self esteem, which often leads to more eating… We can learn to feel good about ourselves and our bodies even when we think that they are far from perfect. Start to connect with the body you have NOW by spending 5 minutes every day looking at yourself in the mirror and appreciating what you LIKE.
Move!
Think of it as movement rather than exercise. That word is often far too loaded! Moving our bodies is vital for our health and too often we see exercise exclusively as a means to weight loss. If we can see beyond the need to have an exercise regime, with the aim of losing weight and toning muscle, we stand some chance of finding ways of looking after our health and maintaining an appropriate level of fitness that is not only good for us but also satisfying. Move in any way that will bring a flush to your cheeks and a grin on your face.
Support yourself
As women we are so good at supporting everyone around us and we forget that we too need support. We are constantly under pressure, overwhelmed and over-stimulated by demands at home and at work. We expect ourselves to be superwomen and everyone else does too. Often, the only way we know to give ourselves a break or a pat on the back is to eat something nice. Finding ways of supporting yourself, whether it’s asking others for help or making space in your busy your life for some time out. Ten minutes a day can make all the difference.
Be your own Guru
The dieticians, nutritionists, diet books, celebrities and doctors all proclaim that they know what we need. We have been told for so long that others know exactly what, when and how much we should eat when in fact we are the only ones who have the answers to these questions. The truth is that we know best. Start questioning and come up with your own answers. You are your own guru!
REMEMBER Aim to make small changes that feel good and work for you. Take one at a time instead of trying to change everything all at once. Discard what doesn't work. If it is doable, enjoyable and leaves you feeling good then make a commitment to yourself to do it again.
‘Beyond Chocolate: How to stop yo-yo dieting and lose weight for good’ is available in all bookshops and on Amazon.co.uk
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