It's easy to lose weight. People do it all the time. The problem is that
the success rate (for keeping weight off) is dismal. Statistical data
reveals that 95% of us who lose more than ten pounds gain it back--and
So, why not a paradigm shift? Instead of talking about weight control,
let's think weight management. And instead of focusing on weight loss let's
put our energies into the development of an individualized program that
prevents weight gain.
I've coached hundreds of people who have been willing to make this paradigm
shift. (See Smart Coaching on LIFESTYLES home page). To do so I've used ten
guidelines: They include:
ather the Numbers: This is about assessments. In order to create a
plan there has to be a benchmark that can be used to say, 'this is where I am
today.' I use five assessments to gather the numbers that can help me create an
individualized diet and exercise plan that works.
Your Metabolism: I used to call this Never Crash Diet. The new guideline
recognizes that there are many factors which affect metabolism. Ive a
bible on which I build my response to questions folks ask me about a full
range of subjects. Its called Metabolism At A Glance. This book reveals the
metabolic pathways for all the reactions that are going on in my body at any given time.
it also shows how a less than healthy approach to food and exercise can alter these
pathways. Keep your metabolism tuned up, provide your body with the right fuel
and, like your car, everything will run smoothly. Purge or deny your body the calories it
requires and it says, Famine again!! Lets go on strike!!
for Optimum Health. Although there are very few of us who eat only to provide
our body with the nutrients we need on a daily basis, there are some simple guidelines
that will assure I get all calories and nutrients I need every day. Theyve been
outlined in Smart Eating, Smart Recipes and the
Smart Eating poster. Your goal should be
to become your own best nutritionist.
e a savvy consumer. Ive a favorite slogan, labels
dont lie but liars write labels. Although the government has made great
strides to help make food labels easier to understand they still have a long way to go.
Whether you are looking at a food label or a weight management ad, reading the latest
multi-marketing vitamin scheme or watching an infomercial with an action call to buy
now its important to be equipped with some simple guidelines that can help you
choose wisely. Restaurant survival and Smart Supermarket shopping skills can bring sense
to this crazymaking that does little for us but encourage us to lighten our wallets!!
for Optimum Health. This goes without saying. The farther away you move from a
couch potato lifestyle the better off you will be in the short and long term. Exercise,
however, now means more than cardiac conditioning. A well rounded program includes
strength training and movement that improves flexibility, balance and coordination. Cross
training assures that the body doesnt get too complacent--with cross training your
metabolism is always getting a wake-up call.
Judgment. Whenever we start something new the temptation is to make a decision
and put it on the back burner. Its impossible to make change without paying lots of
attention to the habit you want to break or learn. The without judgment part
is about not beating yourself up if you dont maintain a commitment. Remember, it
takes many lapses to make a relapse and many relapses to make a collapse. Each lapse is an
opportunity to learn. Preventive maintenance is the key.
now Your Family. So many of our behaviors are forged in the first
six-eight years of our life when our brains dont process very logically. The
experiences we have and the response to the subsequent thoughts, emotions, feelings and
actions play a big role in how we respond to events later in life. In every moment we have
a choice of a self defeating behavior that may be a habit or a self affirming behavior
that paves the pathway to a higher self and self esteem. Its inevitable that growth
includes introspection. An examination of where you came from can help you reparent
yourself with healthier habits that allow you to reach your full potential.
dentify Supporters and Saboteurs. So often we think theres
something wrong with us if we cant just do it. In fact, change is most
successful when we have someone to give us unconditional support for the changes we want
to make. How else can we reprogram the computer that has subconsciously ruled our lives
for so many years. Ask for help and accept it graciously. Then youll gain the
experience to be able to give help to someone else in the future. What goes around comes
Smart Goals. I wouldnt drive from my home in Oregon to Maine without a
map. Its extraordinary that I might think I can manage my lifestyle without a map
that sets a path for me to follow. (Theres a great article that flushes out this
concept in Smart Behaviors!)
Up! No this isnt about your weight. Its about learning whats
important in life. Worrying in advance, overgeneralizing, awfulizing, shoulding and
labeling are just a few of the exercises you want to avoid. Pay attention to what restores
you and do it often. Spend time every day giving thanks for the good things in your life.
Smile. Its pretty hard to have a bad day when you face the world with a sunny
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