Ann Murphy Fletcher
These are my Ten Commandments of Weight Loss.
1. THOUGH SHALT HAVE CONFIDENCE IN THY SELF-
Henry Ford said whether you think you can or think you can’t you’re probably right. BELIEVE that you can- Or as the Nike slogan says: “Just Do It!”
2. THOUGH SHALT STAY IN THE PRESENT MOMENT-
That’s all we have. Thinking about my many failed attempts to lose or maintain my weight in the past is not helpful to me in the present. Worrying about whether I can do this in the future is not either.
3. THOUGH SHALT MAKE WATER THY DRINK OF CHOICE-
Its astonishing to me that approximately 60% of our body is made up of water and we still need several refills every day. One of the benefits of drinking a glass of water before each meal is that it will make you feel fuller before you begin to eat. Sometimes people think they’re hungry when they’re only thirsty and you could be one of them.
4. THOUGH SHALT NOT STARVE OUR SELF-
Being hungry not only makes you cranky and miserable but it’s bad for your health, mind and spirit and sets you up for a binge or more dangerously makes you want to give up all together. Make sure you eat frequently enough and like what you are eating so this doesn’t happen.
5. THOUGH SHALT NOT TRY TO HANDLE OUR NEGATIVE EMOTIONS BY OVER EATING-
You already know it’s not going to work, instead, take a nap or a walk, have a big cup of herbal tea, go to the movies, buy a new lipstick, call a friend, read, dance, take your sweetheart to bed, only you will know what will work and if you don’t keep trying to figure it out.
6. THOUGH SHALT POSTPHONE OUR IMPULSES TO EAT THINGS THAT ULTIMATELY MAKE US FEEL BAD ABOUT OURSELVES-
Research has shown that if you postpone an impulse for 30 minutes it will lose its power over you. This is also a part of mind-fullness, attempt to change some of your habits that don’t work for you anymore and experiment with things that will.
7. THOUGH SHALT BE PATIENT-
My joke about patience is I want patience and I want it now! It’s not going to happen that way, most changes are gradual so keep that in mind and if you don’t succeed try, try and try again until you do or decide you don’t.
8. THY SHALT HAVE LOVE & COMPASSION FOR OURSELF-
Yes, Yes and Yes! Chances are it’s easier for you to do this for other people, but you should make this your priority and then you can pass it on to others.
9. THY SHALT IGNORE THE FAD DIETS AND QUICK FIXES THAT WON’T SERVE US IN THE LONG RUN-
I am a veteran of trying Fasting, Protein Sparing, The Zone, Jenny Craig, Overeaters Anonymous, The South Beach Diet, Ketogenic Diet also known as the Keto Diet, The Caveman Diet, The Atkins Diet and Vegetarian Diets.
All of these lowered my weight short term but had too many restrictions to make them permanent.
I’ve also tried eliminating numerous important food groups, hypnosis, eating packaged foods that are highly processed and many other fad diets and programs that were impossible to maintain:
Gradually, I began to notice which foods didn’t sate my hunger, or made me feel jittery or fatigued, the foods that I kept eating after I felt full, and the ones that caused indigestion and disturbed my sleep at night.
Trust your instincts and experiment with foods that will nourish you and give you energy. These will eventually normalize your body weight, these are the ones you should keep in your diet.
10. THOUGH SHALT INCLUDE EXERCISE & ACTIVITY INTO OUR SCHEDULE DAILY TO INCREASE OUR WELL BEING–
Left to my own nature I am a couch potato extraordinaire but with some effort this has changed.
I now go the gym or walk three miles a day most days and do leg and arm exercises while watching TV, try standing for longer periods and take the stairs if possible. Explore activities such as cycling, swimming, running, Zumba, Yoga, or Pilates. Eventually you will find something that makes you stronger, improves your moods and that you enjoy.