- Diet & Weight Loss
Calling All Fat People!
Not you, anymore!
Who do you think you are?
Nobody wants parenting advice from someone without kids so who wants to listen to a skinny girl relate to fat people? I struggled with bulimia and believe it or not I have more in common with overweight people than you’d think; I was fat “in the closet”. I had very many of the same poor habits and thought processes as a "fat" person but I decided to change.
Change your thinking!
The problem is not in the scale it is in your head! Unfortunately fat people get stereotyped; a lot of people see the fat person as someone who is lazy and chooses to eat like a pig. While that is not necessarily the case, there must be some truths to that belief. Let’s face it; if you aren’t suffering from a medical condition that either contributes to weight gain or prevents weight loss then yes, there must be some poor eating habits and/or some limited physical exertion.
Stuck in a rut?
How is your thinking hurting you?
Being fat is much the same as being in a rut. You are stuck in a bad place and maybe don’t know how to get out or how to start; so you just don’t. Because of the negative feelings, depression, anxiety etc., which you have with being fat, only contributes to your problem. You don’t like the way you look, you don’t like the way you feel but desperation leads to more of the same poor choices that have led you to and are keeping you in that place you don’t want to be. Indulging in a “not so good for you treat” or overindulging in general becomes a defense mechanism and provides a moment of temporary relief. Unfortunately, it will probably be followed with more guilt which in turn will only cause more depression and anxiety.
This can be how far you've gone!
Never and I mean never, look at how far you have to go. This kind of thinking will stop you before you ever start. Don’t overwhelm yourself; just think about what you can do today and worry about tomorrow when it comes. Once your ball starts rolling you can always look back at how far you’ve come and that will only help you get farther.
Stop making excuses!
Excuses will not get you anywhere but keep you standing in your own way. We all have excuses, excuses are reasons for us to justify why we aren’t doing things we should be doing or why we are doing things that we should be doing. Who do excuses benefit? Nobody. “I don’t have time”. Really? You don’t have time to be healthy? Did you realize that you have time to be fat? “I have a bad back”. All the more reason that you shouldn’t be stagnate. The stronger the muscles are in your back the less pain you will have and the only way to build muscles it to work them. “My medication says it may cause weight gain.” Yes, I’m sure it also say may cause constipation, diarrhea, weight loss, dizziness, nausea… do you suffer from all of those side effects as well? These are just examples, but we all use excuses to avoid better behavior than we are currently choosing to participate in.
Here's the skinny...
The solution is simple; move more and eat less. Trust me; I know better than anyone how annoying it is to hear someone preach “Just stop eating so much”. That’s not what I’m saying. The more overweight you are the faster the weight is going to fall off and all that is required is a simple change. If there is one thing you do every day, i.e. late night snack or second helping at dinner, don’t do it. Or, another option is, if there is one thing you never do, start doing it; i.e. go for a 15 minute walk after dinner. If you can find the ambition to incorporate both a small change in eating habits and exercise then that would be even better.
Don't get overwhelmed
There’s no need to get worked up about it. You don’t need to run out and get a gym membership. You don’t need to sign up for any online weight loss program. You don’t even need to buy any exercise equipment or a recipe book on eating healthy. All you have to do is consume less calories than you are now and burn more calories than you currently do. Have 3 Oreos instead of 10. Park in a not so convenient parking spot the next time you’re at the store. Once you start to see any weight coming off you will start making bigger adjustments because you will see what it is doing for you and how good it is making you feel.
When I say eat less, I don't mean less times!
We might think we’re doing ourselves a favor by skipping out on meals as a method of “watching what we eat” but we’re not. There are so many reasons why we should eat small amounts frequently throughout the day. For one thing, skipping meals generally will only cause us to be hungrier once it’s time to sit down and eat and we will wind up eating more than a healthy serving. Also, the more we eat, the more our body needs to digest. Our body is good at digesting smaller amounts at a time and anything more than that it will just save for later. What we do not burn will be stored as fat.
- Our bodies love water and it is one of, if not the best thing we can put in it. On top of the health benefits from consuming a lot of water it will also help curb your appetite.
- If you truly enjoy snacking or find it hard to stop and eat small frequent meals then keep make better snacking choices. Instead of a bag of chips or a Twinkie keep fresh fruit, nuts or yogurt covered raisins on hand. Grab a big handful and leave the container behind. When we sit down with a package we are likely to eat more than we realize.
- Use a smaller plate and bowl. We have a tendency to have large dishes and then we feel the need to fill the dish. If you opt for the smaller plate or bowl in your cupboard then you are likely to end up consuming much less food in one sitting. We tend to eat until our plates or bowls are empty and you can do so with a smaller dish without consuming all of the calories that we otherwise would with the bigger dishes.
- Don’t eat until you’re full, eat until you’re satisfied. It is okay to leave food on a plate.
- Don’t wait until you’re starving to eat because you will likely take more, eat faster and eat more.
- Our eyes are bigger than our stomachs. Because we have waited until we are hungry or because something looks particularly yummy or because our favorite dish is cooked, we get excited and take a large portion. It is okay to want a lot, but start with a little. Take one fair amount and tell yourself that you could always go back for seconds rather than starting with seconds on the first time around. Chances are, you will be satisfied when your first plate is cleared and will chose not to have seconds.
- Slow down! Talk while you eat; it’s okay as long as you don’t talk while you chew. Take smaller bites, chew more often and set your utensil down occasionally. It takes our food a moment to get where it’s got to go and for our brains to recognize that it’s in there. Give your body a chance to understand that you are feeding it and you will likely find yourself satisfied with less food.
- Do you have any idea what you’re eating? I’m good for grabbing something from the kitchen every time I walk by it. By the end of the day I honestly have no idea what I’ve eat or how many calories I’ve consumed. Now I said don’t overwhelm yourself and while being aware of calories is great, just being aware of how much you’re eating is beneficial. For one week, even a day, write down what you’re eating. Leave a notebook on a shelf and every time you eat something write it down. Look back at the end of the day; you might be surprised how many things you’ve put in your mouth that you had didn’t even realize. This might just help you to deter from a couple of kitchen pit stops tomorrow.
Can you see your feet?
You deserve this!
There really aren’t very many happy fat people, if they are happy it has nothing to do with them being fat. Those that defend their fatness are probably either in denial or getting their motivation from other defense mechanisms. Okay, you can convince yourself that fat is sexy but it’s not healthy. You’re reducing the quantity and quality of your life. Don’t do it for anyone else! There is nobody that is too good to lose weight. There is no such thing as too far gone or too far to go. Start today; jump in and stick with it. Let me know what it’s like to see your feet again! I’ll buy you a new pair of shoes in honor of the victory!
Cute Little Cartoon
I do not know if the ad at the end is real and I am not promoting it if it is.