In the US about 34% of adults over 20 are overweight or obese as measured by a body mass index of 25 or higher. About a quarter of the children in the Republic of Ireland are overweight or obese. About 45% living in rural southern Italy are over-weight or obese. This rising weight epidemic in the industrial world is more than eating too much and too often. It's also partially due to a lack of exercise which is a buffer against weight-related diseases.
The diet industry has made Bernie Maddox look like a street-corner shell game huckster. After spending hundreds of millions of dollars to lose weight, tens of millions are frustrated by bad long-term results. Within a three-year period after you diet, you have an over 70% chance of regaining as much or more weight than you lost.
Most fad and popular diets deservedly get a failing grade. But that's not the main problem. It is ultimately your responsibility to take charge of your life, to enjoy the aesthetics of permanent weight loss, and to gain the benefits that come from a healthy eating and exercising routine.
If you count yourself among the majority of former dieters still carrying more fat than you want, and you intend to make a permanent change in your eating habits, let's look at a one-two-three punch approach to shed the extra weight and keep it off: 1. consider a no-diet plan based on sensible eating and portion control; 2. use a scientifically tested self-regulation plan to permanently anchor your no-diet plan; 3. resolve the procrastination double-agenda dilemma in order to stick with your weight maintenance priority.
Your No-Diet Plan
The no-diet plan is based on the idea that if you start now with daily consuming the number of calories you'll need to maintain a desired weight, you'll gradually lose, level off (with adjustments), and stay in your desired weight zone. That is because you will build a habit for healthy eating as you're losing. See: http://www.psychologytoday.com/blog/science-and-sensibility/201101/no-diet-weight-loss
You have many ways to achieve permanent weight loss provided you apply a disciplined approach to this process. The following describes a disciplined approach.
Self-Regulation Training and Weight Control
Self-regulation applies to losing weight and may be your best and only sane strategy to achieve a no-diet permanent weight loss.
Let's looks at how to anchor your weight-loss plan to an evidence-based self-regulation approach that Dr. John Hudesman, Ph.D., researcher at the Center for Education at the CUNY Graduate School and University, provided for this blog. John has a private practice in New York City.
Self-regulated learning (SRL) is an evidence-based way to achieve desired weight-loss results. The process includes planning, acting, monitoring, evaluating, and then modifying thoughts and behaviors to improve your future results. What is important (and comforting) about the SRL approach is that you are not expected to achieve all of your goals with your first try. Rather, it is best to think about SRL as a cyclical approach to self-improvement. That means that after each cycle of planning, monitoring, and evaluating, you get a chance to revise your plan based on your real world experience. As a result, each time you go through an SRL cycle you learn a little more about yourself, and you can then apply this knowledge to setting up your next plan. With each cycle you get closer to your ultimate goal. In this example, let's look at using self-regulation to lose weight by exercising and attending Weight Watchers.
Joan shows how to use SRL for weight loss. Joan's goal was to lose six pounds. To help herself accomplish this result, she broke down her weight loss program into three phases: planning, practice, and evaluation. Each phase included steps toward her goal.
The Planning Phase Joan's plan had four steps:
Step one is to review prior performance: "What attempts have I made in the past to lose weight? "Over the last several years I have made several attempts to lose weight. Every once in a while I use my 'will power.' It turns out that this strategy might work for a short time, e.g., for one restaurant visit, but I know that my 'will power' doesn't last. Another attempt has been to exercise. In the past, it has been helpful but it is not enough. I joined a weight loss group at my local YWCA. I enjoyed the group and heard how other people are struggling. This made me feel better about my own doubts. I still need to exercise with consistency; perhaps partner with people who are succeeding without complaining."
Step two is to conduct a task analysis: "I will design a step-by-step weight loss program making sure that each step is small enough to be manageable and measurable."
1. Read books and magazine articles that discuss pitfalls encountered in developing an effective diet and exercise plan.
2. Identify key aspects of healthy eating, such as purchasing, storing, and the pacing of eating healthy food.
3. Identify key aspects of an effective exercise program such as the type, place, and timing.
4. Determine positive physical consequences of maintaining a healthy weight and exercising, such as a lower blood pressure, heart rate, and proneness to injury. Keep that information in mind as a motivational tool.
5. Made up a weekly calendar to record my weight-loss progress. Note any special circumstances, such as holiday temptations and what I did or did not to avoid eating unhealthily.
Step three is to select strategies. "Based on my pre-assessment, I will..."
1. Rejoin the YWCA.
2. Join Weight Watchers.
3. So we can support each other's weight loss program, do these activities with my friend, Jane. (I read that a buddy system can be helpful.)
Step four is set a weight-loss goal: "I'll set a reasonable goal for myself to include: (1) a numerically measurable outcome; (2) a start date and an end date; (3) the strategies I will use." For example: (1) I will go on a weight loss program with the goal of losing one pound a week. (2) The timeline is for six weeks (i.e. February 15th - April 1th). (3) To accomplish this goal, I will go to the gym (with my friend) three times a week. I will attend Weight Watchers meetings (with my friend) twice a week. I will carefully attend to what I eat and the amount to assure myself I am putting my eating habits under control. Note: It is normally better to set a series of short-term goals than one long-term goal. For example, if you set two pounds a week as your weight-loss goal you are likely to lose more weight than setting a 10 pound weight loss goal to end three months from now.
The Practice Phase In the practice phase, Joan executed her plan.
Step one was to practice with her plan accompanied by self-monitoring: "At this time I am implementing the plan and self-monitoring myself to see if I am doing the plan correctly. I also give myself an opportunity to make on-the-fly revisions. To help me self-monitor my progress, I have made a weekly calendar."
The Evaluation Phase Feedback is an important guide to future actions. This phase typically includes looking at the results and looking at the process. Here are two steps Joan took in completing this assessment:
Step one is a check on goal achievement: "Did I achieve my goal which was to lose six pounds? I lost five pounds, which is still pretty good."
Step two is a check on how to improve my performance by doing more of what worked and revising what needs improving. "What strategies worked for me and what strategies need to be revised?"
1. I enjoy going to the gym but will cut down on the machine exercises and add two aerobic classes. I enjoy working out with a group. I don't think I need Jane to go to the gym with me. She requires too much coaxing. (Please continue onto the next page).
