So how does one begin the process of losing weight? It's relatively simple, right? Eat less, move more.
If it was that simple the majority of Americans wouldn't be overweight. The trouble is putting our well-intentioned thoughts into action.
So what can we do?
What we can do is CHANGE.
We must CHANGE for our health, our minds, and our loved ones.
We must take necessary steps to CHANGE.
We have to CHANGE our behaviors with regard to what we eat, and the amount of physical activity we do.
To reach our goals we must CHANGE.
Now you are in the process of CHANGE...
CHANGING your Mind
CHANGING your Beliefs
CHANGING your Meals
CHANGING your Behaviors
CHANGING your Exercise
...and in doing these, CHANGING you... and CHANGING your life.
When you are able to make these CHANGES, weight loss and weight management are sure to follow. They must - the universal laws of physics haven't CHANGED, you have CHANGED.
Unless you are ready to make a daily commitment to these CHANGES, your results, if they exist, will be negligible and fleeting. Frustrations will mount, you will become discouraged, and you will most likely quit.
Isn't that what has happened on every other diet you've tried? You and the thousands of other people who lose weight, and that's what is likely to happen again, unless you are willing to make a commitment to CHANGE.
Ask yourself the important questions. "Am I ready and willing to make a CHANGE?" "Have I made a CHANGE?" "If I have, am I sustaining the CHANGE?"
Whatever your answer is, it's OK. That is where you are now.
Behavioral experts say that CHANGE comes in 5 stages:
STAGE 1. Unawareness of the need to CHANGE health behaviors.
STAGE 2. Awareness and contemplation about the need to CHANGE health behaviors, but not currently making changes.
STAGE 3. Taking small steps toward behavior CHANGE.
STAGE 4. Actively performing the health behaviors necessary to bring about CHANGE.
STAGE 5. Making positive health behaviors an every day habit.
You may be in any of the 5 stages. If you are currently losing weight, you are most likely in Stages 2-4. If you are currently maintaining weight, you are most likely in Stages 4-5.
Progression through the Stages of CHANGE is dynamic. You may move back and forth in the stages depending on what life throws at you, but eventually our goal is to have you remain in Stages 4-5.
Think about where you are in the Stages of Change with regard to your Diet, Exercise and Behavior Changes, and think about what you need to do to progress to the next stage in each area.
For some of you it's:
- making yourself and your health a priority
- improving your time management
- asking for help
- taking action
- pushing yourself beyond what you are used to
Doing what you have always done, will get you what you have always gotten. It is time to do something different... CHANGE.
When you see the results, you'll be glad you did.
Lisa M. Davis, Ph.D., PA-C, C.N.S., L.D.N. is Director of Research and Development for Medifast. She holds a Ph.D. from Johns Hopkins University with a focus in Obesity Research, and she is currently the Director of Research and Development for the Medifast Program, a leading portion-controlled clinically proven weight loss program and co-author of the book, Anti-Inflammatory Foods for Health.