Current levels of overweight and obesity, together with
weight-related disease, have made weight control a major
health priority throughout America. Yet statistics
indicate that average weight reduction on conventional
diets adds up to a mere 5-8 pounds per year. So why do
we find dieting so difficult? According to a new
survey(1), the answer seems to be: because we make 3
crucial mistakes. We don't have a good enough incentive;
we allow ourselves to go hungry; and we can't cope with
"bad days".
The weight loss survey conducted by
annecollins.com asked dieters to select the three
biggest problems they faced when dieting. The most
common problems reported were: "Inadequate incentive to
lose weight" (76%); "Hunger" (72%); and "Bad days"
(70%). Although these results will come as no surprise
to most dieters, they highlight the importance of
motivation in the dieting process. We examine how these
problems occur, and what steps can be taken to overcome
them.
Why Do We Need an Incentive?
We gain weight because we take in more energy than we
use. Either because we eat too many calories, or burn
too few, or both. So if we want to reduce weight, we
need to improve our eating and exercise habits. And this
is not easy, because let's face it - old habits are not
easily discarded, especially if they involve cutting out
our favorite treats. We need a powerful incentive to
help us change. Specifically, we need an answer to the
question: "How exactly will I benefit from losing
weight?"
When faced with this question, many dieters have no
answer. Those who do, typically reply: "I'll feel
better" or "my health will improve". Others explain they
are trying to lose weight to please their doctor, or
their partner, or simply because they are "overweight".
Unfortunately, none of these reasons are strong enough
to help us succeed. So when temptation strikes, we are
unable to resist.
What Type of Incentive is Best?
Our motivation to lose weight must be based on a
selfish, specific benefit. A good example might be an
upcoming beach holiday, or a family occasion, or the
achievement of a specific mobility or fitness goal. It
must be as specific as possible (general benefits are
useless) and ideally related to a fixed date. In
addition, it must be selfish. Losing weight to please
others rarely works. The advice I give to my clients is
very simple. Do not bother dieting unless you have a
good incentive. Because no matter how good the diet, no
matter how valuable the exercise plan, unless you have a
powerful reason to change your habits you won't succeed.
Hunger Kills Diets
Most dieters are still convinced that calories are
their enemy. So the less they eat, the faster they are
likely to lose weight. This is not true. In reality, the
less we eat, the more hungry we get and the easier it is
to fall into temptation. The human body is trained to
eat when hungry and no amount of willpower will
neutralize this basic urge. This is why binge eating is
such a common response to low calorie diets.
How to Avoid Hunger
No rocket science here. Avoiding hunger simply means
eating regularly throughout the day, and keeping your
calorie intake above 1000-1200 per day. This prevents
hunger, thus reducing the urge to overeat, and in
addition helps to maintain a regular high level of
calorie-burning.
Eat Too Much Rather Than Too Little
We all have days when we feel extra hungry, even when
we are dieting. This is no problem - simply eat more! It
is always better to eat a little too much than not
enough. Might this delay your weight loss? Yes. But so
what? Taking a few extra days to achieve your goal is
not a problem. The real danger is not eating enough and
ending up hungry and depressed. This is a recipe for a
binge.
Bad Days and The Problem of Perfection
No dieter is perfect. The truth is, all dieters
experience "bad days" or fall into occasional
temptation. Sadly, most dieters insist on "being
perfect". They cannot tolerate these lapses. So if (say)
they visit a friend and end up eating 2 containers of
ice cream and a box of cookies, they go to pieces. "I'm
useless!" they cry. "I'm a failure!" Overwhelmed by
guilt at not being perfect, they then quit their diet in
disgust.
It's the Guilt That Does the Damage
In this situation, the actual binge is typically
fairly harmless. I mean, we need to eat a huge quantity
of food (3500+ calories) to gain even one pound of
weight. The real damage is caused by the ensuing guilt.
And this is what we need to address.
Guilt Comes From Trying to Be Perfect
All dieters make mistakes and this is perfectly
normal. Having an occasional binge is no cause for
alarm, far less guilt. Even my most successful clients -
those who have lost 100+ pounds - had regular lapses.
The difference is, they didn't see themselves as
"perfect" individuals. So they felt "entitled" to make
occasional mistakes, and so should you. Once you accept
this, you will find dieting a whole lot easier.
We Need Support to Make These Changes
In order to overcome the 3 problems described above,
an essential first step is to find proper support. This
is just as important as choosing the right diet plan,
because no matter how good the diet, it can't motivate
you to stay on track - only people can do this. Dieting
is ten times easier when you receive encouragement from
others. So when choosing an online weight loss program,
choose one with an active forum. Because at the end of
the day, it's all about people. When we are alone and
isolated, the smallest obstacle can seem like a
mountain. But when we have people behind us, anything is
possible.
Notes:
1. Weight Loss Survey (Oct 2005) by
annecollins.com. A total of 17,403 subjects replied
to the survey. They were asked to choose 3 from a list
of 10 diet-problems. The results were as follows:
(1) Inadequate Incentive (76%).
(2) Hunger (72%).
(3) Bad Days (70%).
(4) Boredom (69%).
(5) Stress (60%).
(6) Interference From Others (51%).
(7) Too Much Eating Out (32%).
(8) Eating on The Run (28%).
(9) Ill-health (5%).
(10) Lack of Sleep (1%).
Article Author
Anne Collins, 54, is a qualified nutritionist and
full time weight management consultant with over 23
years experience. Her clients range from top celebrities
to ordinary people of every age and shape. Her website,
www.annecollins.com attracts 9 million unique
visitors per annum, and her weight loss forum is one of
the most active support centers on the Internet.
http://www.annecollins.com
http://www.annecollins.com/weight_loss_diet.htm
http://www.annecollins.com/weight-loss-forum.htm
