Back to Basics
Updated June 01, 2014.
It is possible to be somewhat overweight yet completely healthy. For example, if you eat well, exercise regularly and have no weight-related health problems, you should not feel obligated to get your weight down to a certain number on the scale. Conversely, if you are at risk for weight-related health problems (like diabetes) or your doctor has advised you to lose weight, it's time; if you get winded going up a flight of stairs or no longer enjoy being moderately active (like walking your dog or playing with your children), it's time.
The key is to just get started. Why not set your first goal to be 10 pounds or 10% of your current weight? Reward yourself (in a non-food way) when you meet those goals. Reaching small goals along the way is much easier than struggling to meet the final goal. Be flexible with your expectations. Don't swear that you will fit in a certain dress size by new year's or that you will lose a certain number of pounds in six months. Keep it real.
If you don't want to deal with setting a goal weight right now, that's perfectly alright. After all, it's important to realize and accept early on in your weight loss journey that few of us can meet and permanently maintain our ideal weight. We are far more likely to remain in a weight range that allows room for a few pounds gained or lost. Remember, if you set your sights too high, inevitably, you set yourself up for failure. Instead of focusing on the magic number that is your goal weight, focus on improving your health and well-being. Reaching your healthy weight will be a pleasant side effect!
At the Core
Then comes the most difficult part of embarking upon your weight loss journey: getting down to the core issues of your weight problem. Emotional eating is a very common cause of over-weight. Granted, some people do not have any emotional connections to eating whatsoever. The calories versus calories theory is at work and nothing more. A very sedentary lifestyle or relying fatty fast food for most meals can quickly lead to a weight problem without any help from emotional issues.
However, for many of us -- especially women -- inactivity and convenience-eating are only the beginning of our weight problems. For binge eaters, our dependence on overeating goes much deeper than simply enjoying food. You may find keeping a food diary to be helpful in assessing when and why you eat in response to feelings or outside cues.
If you find it difficult to deal with your binge eating compulsion or emotional eating alone, please ask at your workplace if help is available through the Employee Assistance Program, visit student services at your school or seek out a licensed psychotherapist directly. We all need a little help sometimes, so don't be afraid to ask for it!
It is possible to be somewhat overweight yet completely healthy. For example, if you eat well, exercise regularly and have no weight-related health problems, you should not feel obligated to get your weight down to a certain number on the scale. Conversely, if you are at risk for weight-related health problems (like diabetes) or your doctor has advised you to lose weight, it's time; if you get winded going up a flight of stairs or no longer enjoy being moderately active (like walking your dog or playing with your children), it's time.
The key is to just get started. Why not set your first goal to be 10 pounds or 10% of your current weight? Reward yourself (in a non-food way) when you meet those goals. Reaching small goals along the way is much easier than struggling to meet the final goal. Be flexible with your expectations. Don't swear that you will fit in a certain dress size by new year's or that you will lose a certain number of pounds in six months. Keep it real.
If you don't want to deal with setting a goal weight right now, that's perfectly alright. After all, it's important to realize and accept early on in your weight loss journey that few of us can meet and permanently maintain our ideal weight. We are far more likely to remain in a weight range that allows room for a few pounds gained or lost. Remember, if you set your sights too high, inevitably, you set yourself up for failure. Instead of focusing on the magic number that is your goal weight, focus on improving your health and well-being. Reaching your healthy weight will be a pleasant side effect!
At the Core
Then comes the most difficult part of embarking upon your weight loss journey: getting down to the core issues of your weight problem. Emotional eating is a very common cause of over-weight. Granted, some people do not have any emotional connections to eating whatsoever. The calories versus calories theory is at work and nothing more. A very sedentary lifestyle or relying fatty fast food for most meals can quickly lead to a weight problem without any help from emotional issues.
However, for many of us -- especially women -- inactivity and convenience-eating are only the beginning of our weight problems. For binge eaters, our dependence on overeating goes much deeper than simply enjoying food. You may find keeping a food diary to be helpful in assessing when and why you eat in response to feelings or outside cues.
If you find it difficult to deal with your binge eating compulsion or emotional eating alone, please ask at your workplace if help is available through the Employee Assistance Program, visit student services at your school or seek out a licensed psychotherapist directly. We all need a little help sometimes, so don't be afraid to ask for it!
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