Small Bites
Simple Things to Keep You on Track During the Holidays
by Katie Jay, MSW, CTA-certified Wellness Coach
Director, National Association for Weight Loss Surgery
www.nawls.com A few years ago, I read an article about the biology
of weight regain, by Cynthia Buffington, Ph.D. Dr. Buffington reviewed the physical reasons why
morbidly obese people who lose have a tough time
keeping it off. She cited factors such as: **The way we metabolize fat. **A decline in the number of calories we burn after
losing. **Increased hunger, driven by body chemistry. **Psychological issues that change brain chemistry,
such as depression and anxiety. At first, when I read Dr. Buffington's article, I was
tempted to think, "Permanent weight loss is hopeless.
So much is working against me!" But that is the victim mindset -- the obesity mindset. Victims (and I'm talking about myself here!)
blame other people and situations for their problems,
make excuses for their behavior, and complain rather
than act. I don't want to be a victim of my obesity anymore, so
I have decided to work on becoming a victor instead. It's a decision we can make anytime, even if we have
to make it again and again. As victors, we can take actions to help us deal with
the biological challenges Dr. Buffington reports.
And most of us already know what they are: 1) Eat low glycemic foods, or to say it another way,
avoid sugar and refined carbohydrates. 2) Avoid the extra calories that come with nibbling,
having just a bite, adding a dollop, and so on. Every
calorie counts. 3) Exercise. Exercise. Exercise. And make it fun.
Find some creative way to increase your enjoyment
of movement. And don't be a perfectionist. Some is
better than none, and consistency is more important
than intensity. 4) Deal with your brain chemistry. Depression, anxiety,
and other "psychological" problems are a manifestation
of your brain chemistry. You can improve your brain
chemistry by taking the appropriate medication, and
also by modifying your diet and avoiding certain foods. 5) Practice a stress-relieving activities, such as
meditation, yoga, deep breathing, and stretching. The reality is people who pay attention to these five
things really do pretty well. While we may not maintain the weight we think is ideal
(based on what we weighed in college, or what we weighed
when we married, or on what our sister weighs), we can
achieve and maintain a healthy weight and enjoy freedom
from morbid obesity. The bottom line is: In the face of challenges, all we
can do is our best. That is the victor mindset. Your Assignment Review the four things you can do to minimize your
weight woes. In your journal, write down a goal that
will help you improve in one of those areas. Be sure
to track your progress toward that goal.
From Small Bites, the email newsletter for the
National Association for Weight Loss Surgery.
Subscribe today and get your F'REE report,
How to Regain-proof Your Weight Loss
Surgery at www.NAWLS.com.
(c) 2010 National Association for Weight Loss Surgery,
Inc. All rights reserved.
National Association for Weight Loss Surgery, 609A Piner Road, #319, Wilmington, NC 28409
by Katie Jay, MSW, CTA-certified Wellness Coach
Director, National Association for Weight Loss Surgery
www.nawls.com A few years ago, I read an article about the biology
of weight regain, by Cynthia Buffington, Ph.D. Dr. Buffington reviewed the physical reasons why
morbidly obese people who lose have a tough time
keeping it off. She cited factors such as: **The way we metabolize fat. **A decline in the number of calories we burn after
losing. **Increased hunger, driven by body chemistry. **Psychological issues that change brain chemistry,
such as depression and anxiety. At first, when I read Dr. Buffington's article, I was
tempted to think, "Permanent weight loss is hopeless.
So much is working against me!" But that is the victim mindset -- the obesity mindset. Victims (and I'm talking about myself here!)
blame other people and situations for their problems,
make excuses for their behavior, and complain rather
than act. I don't want to be a victim of my obesity anymore, so
I have decided to work on becoming a victor instead. It's a decision we can make anytime, even if we have
to make it again and again. As victors, we can take actions to help us deal with
the biological challenges Dr. Buffington reports.
And most of us already know what they are: 1) Eat low glycemic foods, or to say it another way,
avoid sugar and refined carbohydrates. 2) Avoid the extra calories that come with nibbling,
having just a bite, adding a dollop, and so on. Every
calorie counts. 3) Exercise. Exercise. Exercise. And make it fun.
Find some creative way to increase your enjoyment
of movement. And don't be a perfectionist. Some is
better than none, and consistency is more important
than intensity. 4) Deal with your brain chemistry. Depression, anxiety,
and other "psychological" problems are a manifestation
of your brain chemistry. You can improve your brain
chemistry by taking the appropriate medication, and
also by modifying your diet and avoiding certain foods. 5) Practice a stress-relieving activities, such as
meditation, yoga, deep breathing, and stretching. The reality is people who pay attention to these five
things really do pretty well. While we may not maintain the weight we think is ideal
(based on what we weighed in college, or what we weighed
when we married, or on what our sister weighs), we can
achieve and maintain a healthy weight and enjoy freedom
from morbid obesity. The bottom line is: In the face of challenges, all we
can do is our best. That is the victor mindset. Your Assignment Review the four things you can do to minimize your
weight woes. In your journal, write down a goal that
will help you improve in one of those areas. Be sure
to track your progress toward that goal.
From Small Bites, the email newsletter for the
National Association for Weight Loss Surgery.
Subscribe today and get your F'REE report,
How to Regain-proof Your Weight Loss
Surgery at www.NAWLS.com.
(c) 2010 National Association for Weight Loss Surgery,
Inc. All rights reserved.
National Association for Weight Loss Surgery, 609A Piner Road, #319, Wilmington, NC 28409
Seek always to do some good, somewhere. Every man has to seek in his own way to realize his true worth. You must give some time to your fellow man. For remember, you don't live in a world all your own. Your brothers are here too.
Albert Schweitzer
Albert Schweitzer
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