Aha! Moment: Thoughtful Dieting

There are points in your life when you realize time is not infinite.  That if you're going to make changes the time is now.  Or never.

Four years ago I quit smoking.  Cold turkey.  There were compelling reasons.  The point is that cigarettes no longer control my every waking thought.  My life is not controlled by a little white stick that could kill me.  It amazes me that I can't take the same attitude toward food.  Inconceivable really that a bag of pretzels has control over me. 

This is not exactly a revelation.  I have spent much of my adult life trying to figure out how to lose weight.  No carbs.  Detox with a maple syrup/lemon juice/pepper cocktail, which I'm sure is yummy.  Pay $25 a month and keep a diary of what you eat.  Blah blah blah.  Whether the routine is reasonable or not, I will usually find a way to fall off the wagon.  Also not news.  The point is, if 1,000 people can concoct 1,000 different diets, and if I consider myself to be at least as smart as they are, why can't I figure this out?

Having spent a good long time thinking, and having tried almost every reasonable and unreasonable weight loss plan, I've put together a short list of guiding principles that can be applied to make any diet program successful.  Here are my Eleven Commandments...

1. The picture of the fat person on the refrigerator won't help.  My mind works like this..."Well, I have a LONG way to go before I look that bad!"  Also, a picture of a 20-something hardbody won't help.  I'm never going to be 20 again, so I tend to give myself permission to not delude myself.  And use that as an excuse to wander off course.  If you must use visual aids you can put up a picture of an age-appropriate fit person. 
2. Prepare!!!  Make a standing date with yourself on Sunday night and look at the week coming up.  Plan what you're going to eat.  At home plan what you're going to eat.  Make a list, shop the market and prepare the food as much in advance as possible.  For example, chop up ingredients for a salad and put each ingredient into a plastic bag in the fridge.  It keeps the vegetables fresh and it really is much easier to eat a salad when it's already prepared than thinking about coming home from work and chopping vegetables.    Take the same approach for for dining out.  One great thing about the internet is that many restaurant menus are online.  If you decide what you're going to eat in advance you don't even have to open the menu at the table.  No temptation.  Sounds simple, but it really works.
3. Water - Water - and more Water!  You've heard it a million times, but water can be tremendously helpful.  It fills you up.  Drink a bottle before a meal and see what happens.  It keeps you hydrated and your metabolism engaged.  And even if you think it won't do anything for your weight, you should see what it can do for your skin!
4. If you cheat on your diet it's not a free pass to inhale everything in the refrigerator because you can start over tomorrow.  It's a little like leaving New York City and driving to Montauk. You continue west when you meant to go east.  When you realize you're in Omaha it's a long way back to start.  Rule of Thumb:  If you just can't resist and you cheat, eat one and step away from the kitchen!  Walk out of the room!  Go for a walk!  Take a shower!  Anything!  But don't have another one!
5. THINK before you eat.  Take a deep breath and really think for two minutes.  I mean literally...stop and consider what you're about to consume.  Think about whether it's going to  really satisfy.  In my experience after I wander out of the diet yard I usually regret it instantly.  To steal a famous quote...a moment on the lips, forever on the hips.  Ammended...and you won't remember what you ate.
6. Hand in hand with this last point, Tune in to the foods that make you hungrier.  The ones that satisfy you for a minute and then leave your stomach growling.  Mostly carbs and sugary food for me.  One Tootsie Pop begets another and another and another.  But when I know what these food are I can develop a game plan.  Either I contract with myself to have only one, or I associate the food automatically with an alternative.  For example, if I want a Tootsie Pop I will buy one at the newsstand instead of a bag from Duane Reade.  If I want chocolate, I'll have a Skinny Cow Ice Cream Sandwich.  Equally satisfying.  No big regrets.
7. They're not going to stop making (insert food here) tomorrow.  If you pass on the cheeseburger you can be reasonably sure they'll still be serving it in a few months when you've achieved your goals.
8. It's not a sin to leave food on your plate, despite what you were told as a child.  Yes, there are people still starving in the 21st Century.  If you want to help them, donate money.  Sending them your leftover pasta will do absolutely no good.  At all.  Stop when you're full, or commit to eating half when you're at a restaurant that is known for extra large portions.  If you take a doggy bag you can use it for tomorrow's lunch.  Of you can share one main course with a friend for forced portion control.
9. Eating is not entertainment. Movies are entertainment.  Theater is entertainment.  For me sometimes shopping is entertainment.  But not every social occasion must involve food.  Get creative and avoid the "Meet me at The Palm" plan.
10. Do Something Physical Every Day.  I recently started working out three times a week with weights.  The other four days I either hop on a treadmill or take a long walk in the park.  It's really interesting.  It's so hard to get started, but once you do your body actually starts to crave the exercise.  If every day seems too daunting at first, commit to every other day.  I bet you're up to every day within no time.
11. And finally, commit to a target date and a realistic goal.  Whether you have a wedding or a reunion or are just planning a vacation, focus on the date and what you'd like to wear to the event.  If you have nothing coming up, plan something.  The reward system works as well now as it did when you were a kid.

I am going to lose 10 pounds.  I will accomplish this by December 15th.  A little more than 3 months.  Stay tuned...

Comments

[Elke]

Hello, hello fellow ex-smoker. Same thing here - cold turkey from one day to the other. 11 years, 6months and 27 days ago after smoking for 13 years about two packs a day. Giving up cigarettes is still one of my biggest achievements and I also think it's a little sad that I even consider this being one.
As for dieting - I started when I was 12 and did so ever since. When I moved to New York City, with a lot of free time on my hands, I lost a lot of weight because I was doing exactly what you're describing here. It's more difficult when working fulltime and when home cooked dinners with your partner are the highlight of the day... but there are ways and methods. So I am wishing you all the best to reaching your goal - and I know you will :)

[Rachel Glickman]

Update...down 6 so far!