TITLE: "Principles of SUCCESSFUL Weight Loss"

Loyal Readers,

Very recently, Trish and I ran across a presentation by a very famous “TV Psychologist” about the best way to lose weight. We were shocked at the misinformation presented. He listed seven elements necessary for successful weight reduction. Of course, approaching the problem from a psychological perspective, six of those were basically attitude and “right thinking”. The seventh element consisted of how to eat less, assuming that all people who are overweight or even obese eat too much. Sorry, Phil, you’re very wrong there…

The fact is that our experience has shown that people’s problems with weight has very little to do with massive eating binges… the problem typically stems from a combination of poor timing, bad choices, and an unhealthy lifestyle.

Let’s take these one by one…

Question: “When is a good time to eat an Ice Cream Cone if you are trying to lose weight?”. Typical answer: “Never!”. Our answer: “ALMOST any time!”. And you thought that dieting was no fun!

Food (especially “passion” foods such as ice cream, pizza, French fries, etc.) needs to be consumed as early in the day as possible to maximize the body’s ability to fully utilize those bulk calories. Of course, ice cream BEFORE 11 AM may be contraindicated (accept by the Oshmans!). But between noon and 6 PM should be just PERFECT!. Also, these types of calorie loaded foods should be consumed WITH other more balanced foods, especially foods containing complete proteins and fiber.

Also, as mentioned last week, you SHOULD be eating as often as possible, smaller meals. This means that if you expend the calories more efficiently (burn fat and resist storage of more) if you spread them out throughout the day. However, the exception to this is after 8 PM. Please, NO large caloric intake after that magic hour. That INCLUDES alcohol (that “night-cap” may have to be deferred for a while). And, please, NO mid-night snacks…. Especially simple carbohydrate ones!

Just one more suggestion about timing… PLEASE don’t skip breakfast! The body requires a relatively large, well-balanced meal after sleep. It adjusts metabolism down if it doesn’t receive it. So here’s great time to eat to stay slim!

As we have often mentioned, a healthy diet is one of variety and diversity that promotes physical, emotional and spiritual satisfaction. Easy to say, hard to do.

There is an old saying “everything in moderation”. We feel this is a very valid approach to weight loss and subsequent maintenance. When meeting with clients for nutritional counseling, one of the first things we do is inquiry as to their “passion foods”. These are foods that “rock their world” (to some degree at least!). Typical is chocolate, pizza, hamburgers, potato chips, spaghetti, or, in some people’s cases (like Trish and I), just about ANYTHING that tastes good!

Once these foods are identified, they should NOT be eliminated, but should become an integral part of one’s diet. Ice cream, for instance, can be a very nutritious and balanced adjunct, but should be low-fat or no fat. It should be eaten WITHOUT the frivolous trimmings (nuts, syrups, dips, etc.).

Even pizza can be “re-invented” to be a nutritious and balanced food. Leave OUT the pepperoni, sausage, etc., and pile on good green veggies, mushrooms, etc. Makes for a surprisingly balanced meal, especially with some creative and innovative spicing.

Of course, all these foods (and even the ones that are believed to be “healthy” by nature) should be eaten in moderation. What IS moderation, you ask? Well, we can tell you very clearly what it is NOT! The portions served in the vast majority of restaurants in this country is excessive. If you eat the meal that you are served, you can safely assume that you have overindulged in regards to quantity. The solution: when you receive your meal, separate the amount you are going to eat, and get the balance wrapped up immediately to go. DO NOT keep it on the plate… it is just TOO tempting. By the way, what Trish and I do when we eat out is to order ONE meal, and share it. That makes for a nice cheap date, too (we aren’t great revenue producers for local restaurants!).

The third element in our “trilogy” of weight loss and management is a healthy lifestyle. This is a broad term that covers many facets of your life… from effective stress-management, ample recreation and rest time, social, intellectual and spiritual renewal, and, of course, physical exercise.

Sorry Mom, cleaning the house is NOT sufficient intensity to get the necessary benefits. Generally, it is necessary to reserve a “block” of time, usually one to two hours, about three times a week, to engage in a FORMAL and EFFECTIVE exercise regimen. As you probably all ready know by reading our column, this should consist of a combination of aerobic (cardio-respiratory) and anaerobic (load-bearing) exercises. As mentioned last week, aerobic exercise by itself IS NOT effective in promoting long term weight stabilization. As a matter of fact, in some cases, it’s actually counterproductive!

Sounds like a lot to remember, and learn? Well, just as with exercise, learning the concept is often much more productive than learning specific rules. We recommend that you consider these three major elements, discuss them with your health care provider and/or other trusted professional, and then apply them in a way that suits YOUR needs and temperament. Remember, we are all individuals and need to find our own formulas for success in life. And, we are always here to assist you in that endeavor.