ASK THE RIGHT QUESTIONS FOR HEALTHY WEIGHT LOSS

Our minds react to questions like a fish to water – it dives right in and enjoys itself.

Questions are powerful. They shift our focus in ways we can control. Yes, the “wrong” questions can aim our confidence over a cliff like “Why do I always eat too much?”. The brain always finds an answer – not always true but an answer. “Because you’re a pig!” or perhaps “Because you are a complete failure/idiot …” fill in the blank.

Why do you want to lose weight?

What are the reasons behind your desire to lose weight? Make a list of every reason you can think of. Go through the list and “feel” each reason – does the thought bring you joy?

Do you view your new way of eating as temporary?

There’s nothing inherently wrong with the word  „diet“ itself. The root of the word is derived from the Greek diaita, which means “manner of living.” A steady diet is simply something experienced repeatedly and is only good or bad for you depending on what that steady diet consists of.

The connotation behind the word diet is the quick fix. Still, ineffective or not, diets are popular because they do work in the short term, and that is good enough for many. It seems people would rather face temporary discomfort and enjoy immediate (but temporary) results, than face the more daunting task of looking at the hard truths of what has made them overweight or unhealthy. And adopting a lifestyle conducive to good health and fitness in the long run.

Do you focus on why you eat?

When you simplify your nutrition philosophy to this statement ‘I eat to nourish my body so I will thrive’,  you will be more motivated to create a nutrient-dense plate which naturally crowds out the junk. Use this motivation when making meal choices and you will choose more whole foods, fruits, vegetables, nuts, seeds and other good-for-you real foods. This is also a great way to banish that dieting mentality for good and, instead, celebrate your plate and the food you eat!

Is this the best time?

Is this a good time in your life right now to make changes to your lifestyle?  If you are in the middle of a saddening break-up, have a new job you are trying to wrap your head around, are caring for old/sick parents or a new baby, it is much harder to change habits. Start small and relatively simple like drinking water before every meal or taking the stairs whenever they are an option. Even one flight of stairs is great.

Are your goals realistic?

What do you believe is a healthy rate of weight loss and is this realistic?  Losing weight means shifting behaviors, but keep in mind incremental changes will be easier to manage than a full-out lifestyle makeover. Adding ten minutes of exercise to your day is more doable than adding an hour. You can take it up another notch in a week or two.

What would you do or how would you act if you were at your ideal weight right now?

You say things like, “When I lose weight I’ll be ______” or “When I lose weight I’ll do_____” as if life starts when you reach a certain weight or size.

If you go out and do all of those things now, your dream body will be knocking on your door sooner than later! When you get out and start living your red-carpet dream, and feel those feelings, your dreams it will come speeding to you so fast you’ll wonder why you didn’t do it earlier.

What actions will I take RIGHT NOW?

Weight management should address nutrition, fitness and emotional habits. Make sure your strategy includes specific behavior changes in these areas, like having healthy snacks, biking to the office instead of driving, and dealing with stress by going for a walk instead of reaching for the cookies.

What will be the consequences to your life and health if you don't lose weight?

Are you staring diabetes in the face?  Are you unable to romp with your kids?  Are stairs something to be avoided like the plague?  Do you drive EVERYWHERE?! Are your joints getting stiff?  Do you get breathless easily?

What will this mean for your Future Self. Who is responsible for your Future Self if not you? Are you doing the best you can now for that wonderful person of the future?

What are your stumbling stones?

Your goals will become much more achievable when you consider and avoid the kinks in your plan. My Waterloo is evening after work. I love to stop by the store and buy wine and snacks for a quick mood fix. This alone has added 10 kilograms. And two sizes in my clothes.

What are your “self-sabotagers”?

It has been proven that any sort of change is 80% mental and 20% mechanical, and yet most diets focus on the mechanics. Addressing that self-sabotaging inner voice is a huge part of the equation.

I have found that when you put a name to that voice (mine is Brunhilde) your ability to stop that voice uttering unhealthy suggestions and persist with healthy habits is so much easier.  Slip on your boxing gloves and take that voice down!

What events/circumstances or people are most likely to make you fall off your healthy lifestyle plan?

Are other people supportive of your efforts to lose weight? Some people feel threatened by successful efforts at losing weight and getting fit. They might offer you the wrong foods saying “This little piece won’t hurt you!”. If I haven’t learned anything else at Weight Watchers, it’s that “IT ALL COUNTS!”.  You will not be able to run off that candy bar or piece of cake. It would take hours running at full speed. Get enough people on your support team and avoid the tempters and nay-sayers at all costs.

How will you mark your progress?
How will you measure your progress (centimeters, kilograms, time spent, kilometers walked)?

If you are watching the scale numbers, be sure to weigh yourself at the same time every day, even though the scale may not give an accurate picture of your progress. Weight doesn't always drop at an even rate. And if you're gaining muscle as you lose fat, it may not dip much at all. Still, you need to get feedback often. Hence the scale.

An even better sign that you're likely doing well is if you're sticking to your plan. Watch for clothes that feel looser, a sign your waist is shrinking. Keep a journal to track increased energy.

Most important, be sure to acknowledge your success, every step of the way. When you take note of your progress, you're likely to stay on track. Just don’t celebrate with a donut!

What types of exercise or ways of moving your body do you enjoy? Think of when you were younger.

You don’t have to go to the gym to lose weight. Sitting on an elliptical for an hour might not inspire you. Did you ever play badminton or volley ball? How about touch-football. Loads of young people like to swim or dive. Do you remember playing tag? How about hopscotch?

I quit my fitness center in February and have enjoyed training with the wonderful videos on YouTube.  As a matter of fact, I am more regular with my training than when I tried to fit it in at set times. Now, I can train a 6 am or 4 pm.  I can do a full hour or only 20 minutes.

How do you usually eat your food?

If you pay more attention on HOW you eat instead of WHAT you eat, shedding the weight no longer feels like you are depriving yourself.

Of course, what you put into your mouth matters, but so often when we eat the right things we still don’t lose.  If you are always distracted when you’re eating (watching TV, reading an email, checking your phone, reading, distracted),  your body, 1) has no idea you’re eating because your mind is so distracted, and you could end up overeating. And 2) might be stressed! When you are stressed you often increase fat intake yet your body burns less fat.

Do you eat enough veggies?

Get five to six cups veggies (raw or cooked) daily for good health and energy.  Increasing veggie intake not only boosts general health, it helps to prevent disease, too.  Plus, veggies also make excellent hunger tamers. Deeply colored veggies naturally suppress appetite and increase fullness from their fiber and essential fatty acid content, making these nutritional gems something you should aim to include at every meal! It helps to have veggies like cucumbers, carrots, red peppers, fennel, etc. cut up and ready to eat in your fridge. Add a cocktail tomato or two and you are set.

Are you still eating white „foods“?

Want to start losing weight immediately? Vow to rid your kitchen of the white stuff—white flour, pasta, and rice. Refined carbohydrates like these are basically empty calories and eating them too often can cause weight gain and even metabolic disorders. After you’ve cleaned out your kitchen, restock the shelves with whole grains. Unlike refined grains, whole grains deliver powerful nutrients and antioxidants that bolster immunity, help prevent cancer and heart disease and slow aging. Healthy selections include barley, oats, brown rice, polenta and quinoa.

Do you get enough sleep?

Make a resolution to get seven to eight hours of sleep every night. Sleep deprivation causes ghrelin, the hunger-stimulating hormone to go into overdrive while simultaneously reducing levels of leptin, the hormone that suppresses appetite. In short: When you’re tired your hormones work against you, stimulating hunger even when you’re full which can lead to overeating and weight gain.

Do you vary your life?

Resolve to do something that’s both healthy and new once a week. Try a new way of preparing vegetables, participate in a Cross-Fit, Zumba or cooking class, go on a guided nature walk, or join a CSA [community-supported agriculture group] early to help with planting. The options are truly limitless, and doing new things is fun. It engages your mind, keeps you active, adds excitement to your life and helps you meet new people and develop supportive friendships. Plus losing weight!

Do you meditate?

The practice of meditation (or just plain stillness) can help make you calmer and less emotionally reactive which, in turn, can help you lose weight. Make a commitment to meditate daily for ten minutes. Even 5 minutes of mindful stillness works wonders.

A 2014 study found that individuals who meditate are less apt to have bouts of emotional or binge eating. In another study, individuals that meditated lost more weight (and kept it off) than their counterparts who didn’t take time to relax. Remember, a thought always precedes a bite of food. Train the mind to change what you eat for the better.

Do you lift weights?

Lifting weights challenges the muscles to grow, ultimately increasing their fat-burning power and you become leaner and stronger while you’re at it. Weekly weight-lifting sessions are key to promoting a strong metabolism and healthy blood glucose levels.

Do you still have an „all-or-nothing“ mentality?

Don’t think: ‘Well, I ate one piece of candy, so I may as well eat the entire package.’

This type of all-or-nothing mentality gets us in trouble when it comes to weight loss and maintenance. Almost nobody can eat healthy 100% of the time.  Strive to eat right 80 to 90 percent of the time and allow yourself some limited dietary indulgences. If you fall off the bandwagon, hop right back on.

What are three things you need to begin doing to lose weight?

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