I got some helpful advice from Caryl White, which I’d like to share with you. Caryl has been a registered dietitian for 15 years and is certified in weight management. She started a nutrition consulting company in DC--Capitol Nutrition--working mainly with internal medicine physicians. She is now working with personal trainers to start a new company in Northern Virginia, Custom Nutrition and Fitness Solutions, which will provide a multidisciplinary approach to getting healthy and losing weight.
I commend you for being so open about such a private issue. It is difficult to provide advice in a forum like this, so I have just provided some general guidance for everyone to highlight the challenges and pitfalls one can face in this journey.
Okay, first, throw that bathing suit out! If you are able, think about something you like about your body. Maybe you like your feet or your eyes…focus on that. Start working on improving your body image. Keep in mind; ones body image does not automatically improve with weight loss.
Second, losing more than 2 pounds a week would mean you are losing muscle not fat. Muscle is metabolically active tissue and helps to burn more calories at rest. You want as much as possible. Moreover, even a 2-pound per week weight loss is a lot to ask. In order to stay motivated, make realistic goals. Be easy on yourself. Imagine what this weight loss would do for you.
Third, your diet…if you’re having a challenge decreasing your portion sizes, you are probably either eating too fast or waiting too long to eat, and then are too hungry at mealtime. A meal should take you about 20 minutes to eat. To slow yourself down when eating, be sure to put your fork down between bites. Also be fully present for your meal; enjoy the taste of the food and the company at the table.
Be sure to eat well balanced:
WHOLE GRAIN STARCH+PROTEIN+FRUIT/VEGETABLE every 3 ½ to 4 hours.
I am proud of you for being committed to a lifestyle change and not a quick fix. It is almost easier to just start another restrictive diet. You have chosen the road less traveled but it is the one more likely to get you to a healthier you. I recently read a quote in O Magazine, by Martha Beck that I liked: “The difference between successful and unsuccessful people, is successful people fail more”.
Caryl White MS, RD, LD
Thanks Caryl. Here is my goal for the week timing my meal, putting the fork down between bites, and being present at the table.
Presently yours,
Val
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