| Why we establish our eating habits and why it's | | | | immediately motivates you. Your long-term goal, |
| so difficult to change them isn't understood yet | | | | still vital, is simply too far off to motivate you on |
| by medical and nutrition researchers, nor by the | | | | the daily basis needed for success. |
| multitude of diet plan purveyors. A true | | | | In a 150-family weight loss research study |
| understanding of that complex bundle of | | | | pediatric psychologist Amanda Lochrie, Ph.D., is |
| psychological issues is decades away, at least. | | | | working on at Nemours Children Clinic, participants |
| However, what we do know for certain about | | | | set long-term general goals but work through |
| successful weight loss is that it occurs only when | | | | short-term specific goals to get there. "It's about |
| an individual has the proper mental attitude. Some | | | | giving people the tools they need to really feel like |
| people are lucky and already have that attitude, | | | | they can do this, to gain some confidence, so |
| while others need professional help to get there. | | | | they can eventually get to long-term goals," says |
| But most people have to take a DIY approach | | | | Dr. Lochrie. "Just setting these very small |
| and construct that successful mindset themselves. | | | | manageable goals can actually help to change their |
| The mental steps that ensure successful weight | | | | self-esteem, their sense of accomplishment. |
| loss can be simply stated but difficult to follow. | | | | These things go hand-in-hand with them changing |
| "It's basically helping people change their thoughts, | | | | the way they feel about themselves and |
| which leads to less intensive emotional reactions, | | | | refocusing on the positive things they are doing |
| which leads to better behavior," says psychologist | | | | rather than the negative." |
| Gretchen Ames, Ph.D., who uses cognitive | | | | Much of the focus of Dr. Lochrie's research study |
| behavioral therapy when counseling patients at the | | | | and work with families in the Shape Up R Families |
| Mayo Clinic Bariatric Center in Jacksonville. "But | | | | (SURF) support groups is helping them set goals |
| that is tough to do, because people's eating habits | | | | and change their behaviors. Families and children fill |
| are ingrained for years and years and years. If | | | | out a form together each week that includes |
| they are not ready to make a life change, they | | | | specific exercise goals, behavior goals and dietary |
| probably are not going to make it. They have to | | | | goals. Dr. Lochrie says the behavior aspect is |
| make the commitment to themselves in their | | | | most critical because it makes the exercise and |
| own mind. It can't come from external sources." | | | | dietary goals happen. |
| Seize the A-ha! Moment. If you can't make that | | | | Dr. Ames also encourages her clients to set |
| commitment, don't try weight loss, says Dr. | | | | short-term calorie and exercise goals on a weekly |
| Ames. Come back later. But don't waste your | | | | basis. "I tell them, 'You have to pretty much do |
| time with half-hearted attempts. Your failures | | | | these behaviors seven days a week to see the |
| tend to scuttle your self-esteem, which is the | | | | scales move, so let's figure out some short-term |
| basic mental building block of a winning approach. | | | | goals that will keep you doing these things this |
| Your self-esteem can also trigger that moment | | | | week,'" says Dr. Ames. Then she finds out what |
| when it clicks in your mind that you are ready to | | | | specific things are going to motivate them, which |
| make a lifestyle change. You might see yourself in | | | | depends on the individual. |
| a photo and think "Who is that? I've got to | | | | One thing it can't be is food. If you're having to |
| change." At that point it's a lifestyle change, not a | | | | reward yourself with a food that you like, that |
| diet. | | | | shows that your eating plan isn't sustainable, says |
| "What people don't recognize is that most diets | | | | Dr. Ames. Not everyone needs rewards. Perry |
| recommend changes that are not sustainable," | | | | says some of the children she counsels get their |
| says Dr. Ames, adding that most people want | | | | reward from seeing results, and adds that what |
| immediate results, which is not realistic. "I always | | | | works with children also applies to adults. "Maybe |
| tell my clients don't make any changes that you | | | | their clothes are fitting better and they get |
| can't see yourself doing for the rest of your life, | | | | excited; they feel good about having met their |
| otherwise it's not worth it." | | | | goals," says Perry. |
| Robert Marema, M.D., director of Bariatric Surgery | | | | That's a good place to be, where doing what you |
| at Flagler Hospital, says a person's medical | | | | set out to do motivates you. Everyone has |
| condition or change in health can also trigger a | | | | different needs according to their situation, and |
| commitment to change. This is particularly true | | | | weight loss can be much harder for some people |
| for people who undergo bariatric surgery, as Dr. | | | | than for others. The following mental techniques |
| Marema did. | | | | recommended by local weight loss experts can |
| "Everybody has an A-ha! moment, or an | | | | help anyone keep their mind on track:o Know |
| acceptance, that other alternatives are not | | | | your support group. "And utilize it," says Dr. |
| getting me to where I want to be," says Dr. | | | | Marema. "You tend to behave like those you |
| Marema, who has performed about 7,000 bariatric | | | | associate with. If you're looking to be more |
| surgeries. "I was already a bariatric surgeon; I | | | | positive and you look at your associates, and you |
| knew its benefits. But I continued to go through a | | | | think, 'Wow, they're really not very positive,' you |
| period of my life when I tried alternatives. I finally | | | | need to get around some different people." Family |
| accepted the fact that I was going to have to go | | | | is a critical source of support, because if a family |
| down that path." | | | | member isn't helpful, that's going to be a tougher |
| Dr. Marema, a tall athletic man, lost 130 pounds. | | | | mental obstacle for you. Get a walking buddy, join |
| He keeps it off by following his commitment to | | | | a gym, weigh in weekly with a friend - find people |
| change his eating habits, which all successful | | | | who will encourage you.o Rethink stress and food. |
| bariatric surgery patients must do, as does | | | | The longer you've been trying to use food to |
| someone who only needs to shed 20 pounds. | | | | relieve stress, the harder it's going to be for you |
| The following mental aspects of making the big | | | | to keep the proper mindset. "What people don't |
| picture commitment can help you succeed:o Feed | | | | realize is that eating is a very short-term fix. It |
| your mind the right information. Dr. Ames says | | | | really only helps them cope with stress for the |
| many people aren't prepared for a long-term | | | | time that they are eating, then they feel worse |
| commitment because their sense of portion size | | | | afterward," says Dr. Ames. Identify the triggers |
| has been distorted by a bombardment of media | | | | for your stress and change your method of |
| images and eating so many restaurant meals | | | | coping.o Use mental cues. Write down the five |
| (50% of most families' meals). You have to get | | | | reasons you want to lose weight and carry them |
| the proper idea of portions in your mind before | | | | around with you, or post them on your |
| you start. Stephanie Perry, a clinical dietitian at | | | | refrigerator. Constantly referring to this visual cue |
| Nemours Children Clinic, says she uses a | | | | links your mind to your goals and helps you stay |
| nine-and-a-half inch plate to make a mental | | | | motivated. Similarly, Perry says they use the |
| impression of proper portion size. "Most plates are | | | | slogan "5,2,1, Almost None" at Nemours to keep |
| much bigger these days," says Perry, who works | | | | children and their parents focused by simplifying |
| with children and their parents to change eating | | | | the daily goal into a memory rhyme: five servings |
| habits. "Half the plate should be fruits and | | | | of fruit and vegetables, two hours max of screen |
| vegetables, a fourth should be starch or a starchy | | | | time (computer or TV), one hour of exercise, |
| vegetable, and the other fourth a lean protein or | | | | almost no sugars and treats. Perry also has |
| meat." Using that mental prop prepares you to | | | | children use a pen as a pretend fork and shows |
| select proper portions. You also need to learn the | | | | them how to take at least 20 minutes to eat a |
| recommendations for your calorie and exercise | | | | meal, because that's how long it takes the brain |
| requirements. Many people try to lose weight | | | | to learn that the stomach is getting food.o Refuse |
| without arming themselves with this very basic | | | | to negotiate with yourself. Your mind harbors an |
| knowledge.o Adapt your culture of eating. Too | | | | inherent expectation of failure in dieting that you |
| many people eat out too often, and they eat like | | | | need to consciously keep in check, says Dr. |
| they are treating themselves. Our culture provides | | | | Marema. "I think the mind is constantly in |
| lots of other opportunities to use food as a treat | | | | negotiation with itself. That's the biggest initial |
| - holidays, family get-togethers, office parties. You | | | | move toward self-sabotage. People think, 'Gosh, I |
| have to alter your attitude about those situations. | | | | lost five pounds this week. That means I can |
| "Food functions in a variety of roles for a person | | | | have a doughnut.' That negotiation right there is |
| - it's comfort, social, even an expression of | | | | the step toward lack of long-term success. And |
| creativity," says Dr. Marema. "It's important to | | | | once off the path," he explains, "you usually have |
| recognize what role food plays in your life going | | | | trouble getting back on it."o Learn how to |
| in."o Analyze your ability to put in the time and | | | | recover. Many people are what Dr. Ames calls "all |
| effort. "People have to take an honest look: Do I | | | | or nothing" dieters: they're either perfectly on |
| really have time to keep a food journal, look up | | | | their plan, or completely off it. They think, 'I've |
| calories, manage portions and be physically | | | | already strayed. I'll keep eating what I want today |
| active?" says Dr. Ames. "When people get busy | | | | and get back on track tomorrow.' That mindset |
| or stressed, the first thing to go is health | | | | won't work. "It's a process of allowing yourself to |
| behaviors." | | | | make mistakes, but trying to recover |
| Think Long Term, Act Short Term | | | | immediately, like at the very next meal," says Dr. |
| You've made the big commitment, but that | | | | Ames. "How many times have you said, 'Oh, I'm |
| long-term goal seems dispiritingly far off. How do | | | | going to start my diet again on Monday.' No. It |
| you turn that commitment into the proper eating | | | | starts the very next meal. You don't have to be |
| choices for the rest of your life? By mentally | | | | perfect at it, but 90% of the time you should be |
| cutting the challenge down to size. Set yourself up | | | | doing what you are supposed to be doing in order |
| to succeed by setting small goals and meeting | | | | to keep the weight off. |
| them. This gives you immediate successes, which | | | | |