Weight Control: One Day At A Time

Most of us are aware of the AA axiom of "One day at a time." It speaks to the secret of any long term goal - concentrate on taking the right step and the journey will take care of itself. Like the alcoholic who faces the urge to drink at every turn, the overweight fataholic must also steer a narrow passageway through the shoals of temptation and the deadly barrage of food advertisements, ubiquitous drive-throughs, social occasions, and office treats.

While no one would suggest that a recovering alcoholic has it easy, the plain fact is that controlled eating is more difficult because we can't stop cold turkey, at least not on a permanent basis. We must eat to live (but how many of us live to eat?) else die of starvation.

Sometimes, cold turkey seems the easiest way to go. Talk to anyone who has been on a fast and they will enthusiastically describe how after about three days, they no longer even wanted to eat, felt no hunger, and blissfully enjoyed their new sense of freedom and independence from food.

But even a fasting proponent will admit that, at some time, eating must be restored, preferably in a measured, controlled sequence. Returning to real life can be a jolt! This real world living of ours demands that we make it through each day with as few lapses as possible, demanding an arsenal of weapons to help us fight the good fight against our powerful and omnipresent enemy: fat.

Here are some tools to help you get through each day. Mix, match, add others you find, as needed.

1. Consistent Awareness.

Never, ever, (is that strong enough for you?) allow even a seed to pass your lips without being consciously aware of it. You may choose to eat something or you may elect to skip it. The important concept is that you are making a choice and that you control that choice. How many of us pop something into our mouth absentmindedly, almost unaware of what we are doing? How often have you set a second cookie aside and when you reach for it, it's gone? We don't even remember eating it so we can't say we enjoyed it. What a waste --of both an innocent cookie and the pleasurable taste it provided.

2. Substitute delay for denial.

It is sometimes just too hard to say no. If that's the mood you're in, tell yourself you'll wait a little bit and have it later. Chances are that your mood will change, your better self will regain the upper hand, and you'll elect not to have it at all. (And if you do eat it, do it with full awareness and identify your emotional state for recording in your journal).

3. Avoid hot button situations.

If your coworkers pork out on mid-afternoon treats, schedule your beak for that time and go for a walk. You'll feel so virtuous and re-energized by the fresh air that when you return to your desk, even the remaining scraps will not merit a second glance.

4. Avoid public discussions.

Don't fall into the habit of discussing your diet with coworkers. Everyone is on a diet, it seems, and everyone is trying something different. Before you know it, the pros and cons are being earnestly discussed, the forbidden and allowed foods debated, and the whole crew is totally focused on food - a sure recipe (forgive the pun) for disaster! We want you to concentrate on that significant portion of the world that has absolutely nothing to do with eating. Don't think food, don't talk food, don't visualize food, and the likelihood of avoiding eating increases dramatically.

5. Drive past the drive-throughs.

No matter their marketing claims, fast food doesn't belong on your diet, any diet. Even the salads are drenched with fatty dressings and perked up with extras. Everything else is fried - food cooked in animal fat that barely has to change its chemical composition to turn into human fat. If you're stranded on the road, find a good deli.

6. Stay away from fat people.

In some offices, there are whole departments where the staff are uniformly overweight. Being around fatties is guaranteed to turn up the pressure to eat, to give in, to abandon your goals and dreams. Seek out the skinnies - you may feel frustrated when you see them eat carelessly without the dire consequences you suffer, but it will stiffen your resolve to gain their appearance to lessen your self-consciousness about the cut of your own bloated jib.

7. Vary your routines.

We are all creatures of habit. If we didn't possess habits that allow us to accomplish the basics without thinking about it, we'd be worn out by over stimulation, having too, too much to think about to get anything done. Eating, though, is an area where we want to steer clear of habits (because, if you remember, we want to be aware and in control). Without thinking, we slip into the habit of an egg mcmuffin on the way to work, or a bagel with cream cheese at our desk, or a drink when we get home, exhausted by an over demanding day. If possible, try changing your work hours, meal times, getting up and going to bed routines, and regular meetings with friends. The change will increase your recognition of the comfortable habits you unwittingly developed in your old schedule.

8. Find a second job.

Some of you, no doubt, are shaking your heads thinking that the current demands on your time are already overwhelming. If your days are already crowded with your job, your kids, school, chores - you don't have a problem with boredom and the basis of your overeating must be sought elsewhere. Many of you others, be honest, have long evenings stretching out before you, filled only with television (and eating), socializing (and eating), shopping (and eating), or pastimes - crafts, computers, music reading (and eating). If you fill that spare time, in which the lure of nibbling looms boldly, with a part-time job (paid or volunteer), you can significantly lower your daily intake while simultaneously bringing in a little money or gaining a sense of pride in helping others. You can always quit and take it easy later but the change may help you make a diet breakthrough that will reward you handsomely.

9. Don't eat in bed.

The common expert advice is to only eat in the dining room and make each meal an event. Sometimes that is effective but in our rushed lives often unworkable. But draw the line somewhere: bed is for sleeping and making love, much better alternatives for your weight loss goals than midnight refrigerator raids.

10. Learn to live with leftovers.

Many of us hate to see anything go to waste. Remnants of childhood want or simply years of motherly training lead us to cringe at the thought of throwing perfectly good food away. Kids are so smart - they eat only what they want and just leave the rest. We can't bear that so we clean up their plates, make sure we send none of that expensive restaurant meal back to the kitchen, or nosh absentmindedly on the remnants of food we tucked carefully into the refrigerator. Ask yourself: when was the last time you threw away a half full bag of chips? A piece of chocolate? The final piece of cake? No, we tidy up to avoid the emotional pain of waste, and increase our girth in the process. Once you or the kids are done, try to get in the habit of immediately throwing the remainder out - into a messy garbage pail which will avoid the temptation to retrieve scraps later. The longer food stays in sight, the more likely you are to scarf it down. If waste is so painful to you, go save the environment, not the leftovers on your table that have never yet made it to a starving child in China.

Virginia Bola is a licensed psychologist and an admitted diet fanatic. She specializes in therapeutic reframing and the effects of attitudes and motivation on individual goals. The author of The Wolf at the Door: An Unemployment Survival Manual, and a free ezine, The Worker's Edge, she recently completed a psychologically-based weight control book: Diet with an Attitude: A Weight Loss Workbook. She can be reached at http://www.DietWithAnAttitude.com

---

High Carb & Low Carb Diets: How To Avoid The Dangers

There's a two hundred year history of people prescribing both... Read More

Vinegar and Weight Loss

The Sour Truth -------------------------- Question: I had a baby 6... Read More

The Right Way to Eat for Better Health and Weight Loss

Did you know that how and when you eat is... Read More

Commit To Cardio Exercise For Permanent Weight Loss

Everyone is looking for the secret to losing weight. Everyone... Read More

Spring Forage

Thankfully, winter does not last forever! In the spring there... Read More

The Secret To Permanent Weight Loss

AND SAVE MONEY IN THE PROCESS. The secret is simple... Read More

The Secrets Behind Successful Diet Tips Explained

Digestion is a chemical process. Our body combines different types... Read More

Learn the Truth About Weight Loss and Getting Great Abs

Debunking The Ab MythAb training has been done to death... Read More

Simply Weight Loss -- Losing Weight is Easy if You Stop Dieting

In theory, if you're starving, exercising less helps conserve energy.... Read More

Managing Cravings with EFT

There are several ways to manage cravings. You can: ... Read More

Lose Weight on Hips and Thighs: A Quest for Slimmer Hips and Thighs!

Losing weight on hips and thighs has always been a... Read More

Weight Loss: Secrets To Losing Weight Without Much Efforts

Are you overweight?Most people are afraid to admit they are.It... Read More

The Health Effects of Being Overweight

Both men and women around the world are becoming fatter... Read More

How To Get Slim With Healthy Eating Habits

Many women want to be slim. Maybe you're one of... Read More

98 Percent of Dieters Fail: A Sensible Lifestyle is the Answer

What the Diet Industry Does Not Want You To Know:... Read More

Five Reasons NOT To Lose Weight

We are inundated by exhortations to lose weight - from... Read More

Basic Approaches To Weight Management

Being over weight is usually being 20 percent or more... Read More

The Neuro-Science Of Losing The Weight You Hate

Are you one of the 90 million Americans who are... Read More

Weight Loss Surgery: Successful Patients Embrace Four Stages of Growth

Weight Loss Surgery (WLS) is often viewed as a quick... Read More

Will I get faster results with a Personal Trainer?

If you pick the right personal trainer?you'll most definitely see... Read More

Criteria to Consider When Selecting a Bariatric Surgery Center

According to the American College of Surgeons, most severely obese... Read More

Making the Food Pyramid Work After Weight Loss Surgery

A "normal-tummy" looks at the food pyramid from the bottom... Read More

Online Weight Loss - Fact or Farce?

Over the past 5 years, online weight loss programs have... Read More

Lose Weight and Keep it Off Permanently Without Fancy Diets

For years the experts have been telling us that diets... Read More

Obesity is Big Business

Obesity and overweight, weight reduction and weight management therapies, miracle... Read More

College Weight Gain

Students today are faced with the serious reality of unwanted... Read More

How To Lose Weight and Stay Thin

Diet is one of the most controversial subjects around. Bring... Read More

Understanding the Glycemic Index

Things get so confusing when it comes to understanding what... Read More

How to Curb Carbohydrate Cravings!

As a weight loss mentor it never ceases to amaze... Read More

Natural Weight Loss: Little Spice in Your Life?

Not everyone can handle hot food. But who said cayenne... Read More

Sweet Low Carb Foods - How Do They Do That?

If you're a low carb diet enthusiast, you've probably tried... Read More

Natural Weight Loss: Add to Your Diet and Add Years to Your Life

As I was saying in my past articles, others have... Read More

Good Night, Sleep Tight!

One of the most important things you can do for... Read More