Nick Hall - I Know How to Lose Weight, So Why Cant I Keep It Off?

Do you want to lose weight? Of course, you might reply. Why else would I have purchased this book? What I really mean is have you taken the time to reflect upon what is involved? Lets begin that process now. Start with your long-term objective, which should not be to lose weight. Your ultimate goal should be something highly personal, not simply to please someone else. If that happens, all well and good, however, it should not be your primary objective. As you reflect upon your ultimate objective, make sure it meets the following criteria:

1. It must be attainable.

2. It must be measurable.

3. It mustnt conflict with other important goals you may have.

4. It must be dependent upon losing weight.

5. It must be personal.

Here are some suggestions:

I want to enjoy dancing at my grandchilds wedding.

I want to enjoy my favorite leisure activities well into retirement.

I want to hike the length of the Appalachian Trail.

Achieving each of these goals is contingent upon achieving a healthful weight. Of course there are other things you would need to do as well, including exercise if youre going to accomplish the more physically demanding objectives. However, losing weight is not the goal. Thats a necessary step, indeed an important part of the process, but its not the main objective. If you focus on losing weight, you may quickly become frustrated and conclude your chosen approach cant work. That would be an erroneous and premature conclusion. Initially you may gain pounds as fat is lost, and muscle is gained. Muscle attracts water so is heavier than hydrophobic fat. Youll start to look and feel better, and experience more energy, but perceive yourself as a failure and give up if losing weight is your primary objective.

Perhaps these things I listed are not priorities for you, in which case think of something you have always dreamed about doing, and define that as your goal. But remember, its got to be what intuitively feels right for you, not what you think is expected of you by associates or family members. You must also make a commitment to achieve your goal. This may be easier said than done. Unexpected setbacks may temporarily require your full attention. Therefore, take time to anticipate what is likely to happen that might prevent you from achieving your objective. If it is insurmountable, then how might you modify your goal so you can still achieve part of it? Always have a backup plan. Its OK to make modifications, but not to give up entirely unless there truly are extenuating circumstances. Doing the latter will simply reinforce your belief that you are a failure. Of course youll be less likely to encounter setbacks if you heed the advice of Lord Baden Powell Be Prepared.

Making a commitment to achieve any goal will entail the need to make sacrifices and to delaying gratification. Chances are, an unwillingness to recognize and then do these things may well be the reason you have been unsuccessful in the past. Thats all going to change because youre going to anticipate setbacks before they happen and then incorporate into your protocol a means by which to keep them from becoming permanent. Ill begin by asking you to reflect upon previous attempts, if any, to get more healthy.

Have you tried to lose weight in the past? If so, what were the things that kept you from doing so?

Was it time constraints?I dont have time to shop for the right foods, I work too many hours to exercise, or shopping for the right foods is inconvenient.

Perhaps it was lack of knowledge?I dont know what are healthy choices, my doctor never tells me to lose weight, or I lost the list of foods I should avoid and those I should eat.

Maybe it was the environment?Im not the one who buys groceries, I live in a dangerous neighborhood so I cant exercise, or I am under too much stress at work.

Or was it your attitude?I cant stick to a strict diet, I dont like any of the foods that are good for me, or I hate exercise.

Some people may express a reason that is not really the one holding them back. Indeed, it may be buried in their self-conscious or they just dont want to admit it to others. For example, the real reason for not taking steps to lose weight and achieve a state of optimal health may be one of the following:

Its an excuse to avoid feelings of failure.

Its a form of denial that poor health is a consequence of unhealthy eating.

Its the consequence of depression, which saps the motivation to get healthy.

Its the desire to avoid intimacy.

These are the reasons you must start by asking, Do I want to lose weight? If youre not ready, then starting prematurely will inevitable result in failure making it less likely youll be successful at another time. Youll conclude, Ive tried it before and it doesnt work!

Once youve identified your ultimate objective, ask these questions:

Is my goal realistic? Is it something I can actually achieve? Im 67 and weigh 150 pounds. Stating my goal of being hired as a defensive back for a professional football team would be unrealistic. However, being competitive on a Masters Swim team would be a very realistic.

Is it my goal or someone elses? Are you being pressured by an employer or family member to achieve a goal, or is it really yours?

Is my goal stated concisely and in a positive way? For example, instead of, I want to avoid being bed ridden state it as, I want to be active when I retire.

Is my goal compatible with my values and beliefs? Even though I described it as a goal, walking the entire Appalachian Trail as a through-hiker would not be appropriate for someone who values time with family. Of course it could be done in segments or even better, take the family with you. I have two good friends who sailed around the world, yet valued time with their children and grandchildren. They would complete a segment, take time off to fly back to America to be with family, and then continue the voyage when they were ready. It took them 20 years to complete the circumnavigation! By modifying their goal, they succeeded without compromising what they valued mosttime with their children and grandchildren without missing a single milestone as they grew into young adulthood. And what an inspiration they are to the next generation!

What am I willing to give up to achieve my goal? Thats all part of anticipating setbacks along the way. You may not have to compromise at all. But thinking it through is a crucial part of deciding, am I ready to start?

The reason you might have been unsuccessful in the past is because of the approach you took to losing weight. Reflect upon which of the following you might have done either alone or in combination.

Foregoing breakfast, lunch or dinner.

Cutting back on or eliminating fat or carbohydrates.

Increasing the amount or intensity of exercise.

Cutting out unhealthy snacks and soda.

Taking prescription or over the counter drugs to lose weight.

Purging yourself through laxatives or vomiting.

Most of these strategies represent short-cuts to losing weight. Not only that, anytime you restrict your intake of food, whether by category or amount, you run the risk of becoming undernourished unless you take the time to learn what you have to do to take in the essential nutrients. Cutting back on macronutrients may not be healthy, and relying on any type of medication can lead to dependency as well as adverse side effects. Of course purging the body of food can alter your electrolyte and fluid balance, not to mention leaving you malnourished. Of the common strategies I just reviewed, the only two acceptable ones are increasing the amount or intensity of exercise, and cutting out unhealthy snacks and soda. Before continuing, you need to be aware of the essentials you must do no matter what. Chances are when consuming more food than you need, even though you arent paying particular attention to the amount of vitamins and minerals in your meals, youre still getting what you need. But when you start restricting your dietary intake, you run the risk of leaving some critically needed ingredients out.