Lessons Learned

1.  Assess your readiness to change.  Look in the mirror and ask yourself, "Am I truly prepared and motivated to start making significant and lasting healthy lifestyle changes?"  If you merely attempt to make changes before you are actually ready, in order to appease others, you will not likely have sustained success, and you may harbor animosity towards those who pushed you.   

2.  Set realistic goals.  Focus on making small, sustainable changes.  Don't focus on numbers. Set a personal quality of life goal that will motivate you and sustain you during those times when you plateau or come up against other barriers.  

3.  Identify potential barriers to success, and formalize a common sense strategic battle plan to address them head on.

4.  Start low and go slow.  Remember you are making changes that will improve the rest of your life. Unlike the show, this is not a game - there is no winning and losing, no good and bad, and no mistakes; only experiences to learn and grow from.

5.  Determine your "Basal Metabolic Rate (BMR)."   You can calculate this using simple tools available on several websites.  Just Google "Basal Metabolic Rate."  This number will provide you with how many calories your body needs to perform everyday activities.  You can also determine your "Active Metabolic Rate (AMR)," the amount of energy you typically expend as part of your occupation/exercise.  

6.  Start weighing and measuring your food, when possible.  Measuring cups/spoons and digital food scales are inexpensive tools to help educate you about the portion sizes and nutritional value of the foods you eat. There are several inexpensive paperback books (e.g., Calorie King, see link below) and free websites that list the total calories, and carb/fat content of almost every food item, including fast food restaurant meals.  After a few weeks, this information will become second nature, and weighing/measuring your food may become obsolete.  

7.  Keep a Food Diary - at least for a few weeks.   Record what, when, and how much you ate.  You can use a pocket size notebook or sophisticated websites (e.g., www.calorieking.com) to record this information.  This will arm you with important, personal information about the quality and quantity of food you eat.

8.  Recognize your Eating & Food Triggers.  Before you put something in your mouth, ask yourself, "am I hungry?"  If not, document why you are eating (i.e. boredom, fatigue, concentration, stress, depression, etc.).  This will help you start disconnecting emotional eating while recognizing/responding to your true hunger signals.  Identify specific foods that trigger uncontrolled eating, and actively limit access to / modify intake of them.  

9.  Don't subscribe to Fad Diets.  Diet really is a four-letter word!  Restrictive diets, that force you to deny foods you love, are not the solution to long-term/sustained weight-loss. It comes down to making healthier food choices and portion control without denying yourself, while taking the emotion out of eating. 

10. Drink plenty of water throughout the day (aim for at least eight - 8 oz glasses a day).  Make fresh cold water easily accessible to you (e.g. water filters, sport bottles). Water is essential to good health.  It helps the body function more efficiently, flush out toxins, and it is a safe appetite suppressant. Best of all, it is calorie free! 

11. Plan ahead.  Prepare healthy meals in advance, when you have the time, to have available when your time is limited.  Stock up on healthy foods you like at home, school, and work so they are always easily available/accessible.  Fill up on low-calorie foods/drinks (e.g., salad, water) before attending a party or event where a lot of high-calorie food/drinks will be served.

12. Find easy ways to increase your physical activity that won't feel like "exercise."  Park the car a few more blocks away; Take the stairs, etc.

13. Calculate you Target Heart Rate (THR). {e.g. 220 - Your Age = Max HR x 60-80% = Target HR}.  You can find THR calculators on several free websites.  Learn to check your pulse (carotid/wrist) or purchase a pulse watch.  Work your physical activity level up slowly to at least 30 minutes/day, at least five days/week, at/near your Target HR.  This will maximize your body's fat burning efficiency, especially if your time is limited.   Remember to consult your physician before starting any exercise program!

14. Combine aerobic activities with resistance training.  Choose physical activities you enjoy, and solicit an exercise partner - peer pressure to ensure you stay on task.  

15.  Learn relaxation techniques (e.g., Tai Chi, Imagery, Deep Breathing) that will provide you with a healthier stress reduction alternative to food. 

16. Most importantly, make yourself a priority!  You need to make time for yourself to focus on your mental and physical health. No healthy changes in your life will be effective or sustained unless you can dedicate time to fulfill your needs. In the long run, you will be far more helpful to those you love by demonstrating self-love.

Recommended Reading:

 Am I Hungry? By Michelle May, MD

website:  www.amihungry.com

 Winning by Losing by Jillian Michaels

The Biggest Loser: The Weight Loss Program

The Doctor's Pocket Calorie Fat and Carbohydrate Counter

website:  http://www.calorieking.com/