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Weight loss is easy, some say. Just consume
less energy than you expend. But weight control is difficult for many people. Weight
does reflect caloric intake - also exercise, emotions, lifestyle, habits and relationships.
Weight issues also reflect multi-million dollar advertizing for sugar and fat.
Weight Coaching
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I wrote his article a year ago, and
delayed publishing it until I achieved a healthy weight. I have since
lost about
50 pounds (25 kilo). Martyn |
Weight and obesity often communicate messages that a
person cannot or will not communicate. Many weight issues have emotional benefits
that outweigh the physical costs. Your weight may signal emotional and
relationship issues. See Eating Disorders and Obsessions & Compulsions.
Weight & Families
Note that some people respond to a
relationship crisis with self-imposed starvation.
A family crisis may trigger emotional reactions. You may not
enjoy certain family members. If you
cannot express your feelings to them, you may overeat instead.
Weight & Manipulation
An example: "I made this just for you, so you
must eat it - all."
An example: "If you don't eat this -
all of it - it means you don't love me"
Sexual Issues & Weight Loss
Happily married women gain an average of about 6 kilo
(14 pounds) during 12 years of marriage, while unhappily married women gain
about 20 kilo (42 pounds) in the same time. (Davis 1987)
A study found that 35% of patients indicated that being overweight
decreased their husband's jealousy, or reduced their own fear of having an
affair (Felitti 1993). Another study found that husbands may become anxious
about their wives' weight loss (Neil, Marshall and Yale 1978).
[ Sexual Issues ]
[ Sexual Solutions ]
Boundaries for Weight Loss
Boundary issues concern limits, rules, power games and victimization.
Body weight is often used to either avoid being victimized and / or to victimize others.
Examples are:
- A partner may become overweight to test the other partner's love
- A partner may become overweight to avoid sexual intimacy
- An adult child of parents who believe that "overweight = healthy"
- An adult child of parents who express love primarily as food
- An adult who never learned to say "No!" to food
Systemic coaching and coach training can help you control your desire to eat by changing
your boundaries (boundary issues can be complex) which may include trauma-coaching
(Systemic 6)
Weight Loss Strategies
Weight loss is not easy! If you want to lose weight, make weight loss a priority...
- Forget *instant* results. Healthy weight loss is slow!
- Assess your food for a few weeks. Record EVERYTHING you eat
- Exercise most days for 1 to 2 hours
- Weight train to maintain muscle mass and to raise metabolism
- Eat regular meals to raise your metabolism and burn more calories
- Avoid food with added sugar (sucrose, high fructose corn syrup, etc)
- Avoid alcohol. Alcohol stimulates appetite, slows metabolism and is full of calories!
- Eat fresh fruits and raw or lightly cooked vegetables.
- Stop eating before you feel "full". Within 30 minutes you will feel fine
- Artificial sweeteners cause your body to store fat
- Eat three meals and two or three planned snacks each day
- Eat slowly and put down your eating utensils between each bite
- Do not pick up your eating utensils until you have swallowed your last bite
- Hesitate between bites, even with finger foods
- Choose a specific place in your home to eat meals
- Avoid eating at your desk or on a sofa
- Do not eat as you read, watch TV, talk on the phone, work, etc
- Be aware of your food and enjoy your meal
- Keep food in opaque containers
- Avoid junk food
- Serve plates from the stove and not on the table
- Serve food on smaller plates
- Leave at least one bite of each item on your plate
- Eliminate a tablespoon of fat a day and you can lose 10 pounds in a year
- Limit alcohol - each serving contains 100 to150 calories
- Eat fruit at least twice a day
- Keep a food diary, indicating how hungry you are each time you eat
- Aerobic exercise a minimum of 30 minutes three times a week
- Log exercise in your food diary
- Gradually increase the length and frequency of your workouts
- Weigh yourself no more than twice a week
- Give yourself a non-food reward for every 5 pounds lost
- Slow down eating -- make meals last at least 20 minutes
- Try eating with the other hand
- Use smaller plates
- Bring a light lunch to your work at least three times a week
- Strength train twice a week.
- Do not eat while watching television
- Buy a good low-fat, low-calorie cookbook
- Try two reduced-calorie recipes each month
- Eat breakfast every day
- Have a sweet treat once a week
- Keep healthful snacks at home and at work
- Limit cheese to reduce fat and saturated fat
- Count calories or if your weight loss slows down
- Substitute herbs and spices for salt
- Shop for food after easting, and use a shopping list
- Don't skip protein; find leaner substitutes
- Eat three vegetables each day
- Eat sitting down
- Ask your family and friends to respect your efforts to be healthy
- Walk when you're stressed or angry
- Apply dressings and sauces with a fork
- Increase fiber with fruits and vegetables
- Eat crunchy vegetables, hot soup or fresh fruit to fill up
- Cook with chicken broth, nonstick cooking spray, wine or water
- Drink eight large glasses of water a day
- Shrink portion sizes of meats and starches, and expand vegetables
- Ask how the food is prepared when ordering in a restaurant
- Choose low-fat frozen yogurt or frozen juice instead of ice cream
- Select clear broth or tomato-based soups over white soups
- Avoid junk food at home and at work
- Take walking shoes when you travel ... and walk
- Avoid batter or bread coatings
- Use two egg whites in baking instead of one whole egg
- Say "no" to second helpings
- Choose vegetable toppings rather than meats and cheeses
- Minimize fat by baking, grilling, broiling, roasting or steaming
- Forgive yourself - and make a healthier choice next time
Consult your physician about any opinions or
recommendations about weight or medical conditions.
We welcome friendly
people who are emotionally stable. Do you want to coach people to gain
clarity, dissolve success and relationship issues, and understand what
makes sense in life? Do you want to help people build success and quality
relationships? Contact us.
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telephone: +4 860 275 8295 or +38 591 585 0365