How to Get Started on Permanent Weight Loss Program

Why We Start Diets on Monday

The biggest problem with any attempt at change is where to begin? There are so many things to think about, so many distractions, so many reasons why it won't work. Have you ever noticed everyone seems to start a new eating plan on Monday? Why not start on Wednesday afternoon, or Friday morning for that matter?

We've grown up counting the days, weeks, and years off like worry beads. Birthdays mark one year older and wiser, New Year's Eve marks a new beginning, the first day of the month and first day of the week; they all mark a new beginning. There is no reason you can't simply decide to begin right here, right now. So, let's start now. Really, I'm not kidding. You can decide to start at any time. You don't need to wait until Monday. "But, I always start a new diet on Monday!" Ah, but this isn't a diet, this is a lifestyle change. A lifestyle change isn't about being ON or OFF a program, you are just living, and this is about beginning from this day forward, whether today is Tuesday or Saturday doesn't matter.

That's why lifestyle changes work best for long-term weight loss. It may seem like it takes longer to lose weight by changing your usual habits, but it doesn't. Think about all the diets you've been on, all the days, weeks, months you've wasted dieting, that have added up to a big fat nothing, except maybe more weight. That to me seems like taking a very long time, in fact, the chances are you'll never truly succeed with any ON again, OFF again program. They don't work over the long-term because as soon as you go back to your usual habits, your usual weight comes right back. How could it be otherwise? In contrast, a lifestyle change may take a month to see much difference, but once you do notice a difference, once you've lost that 10 pounds, it's gone for good (unless of course you run right back to your old lifestyle).

Practice makes perfect. Since there is no way to be perfect, it's far better to decide you'll do your best and then proceed about doing it. Eating something "off plan" is not a lapse, it's a life, it happens. We all have treats at birthdays and too much to drink New Year's Eve but we don't continue that pattern the next day, so why think you must eat perfectly from now on? It won't work if you set yourself up to fail by expecting perfection. Better to work on making one small change at a time.

Choose to Make One Small Change, Then Another

Fad weight loss diets work over the short-term because you are drastically changing your habits, but drastic changes rarely stick. Who wants to live a life of deprivation? Not me. Instead, decide right now to make one small change. Choose something in your lifestyle that could be improved on and improve it. This is an ongoing process. As you lose some weight, you'll need to decide again and again whether you want to make any additional changes.

I lost 80 pounds in nine months over 17 years ago. Over the years since then as my diet and daily habits shifted so did my weight. A few times I noticed I had put back on 10 or 20 pounds. That's when I'd begin to notice my clothes don't fit well and I either must buy bigger clothes or make some changes. I'd rather make changes in what I'm eating.

My diet had shifted from a very healthy one to a pre-sweetened cereal for breakfast, cookies for lunch and grab what I can find for dinner lifestyle. Slowly the weight came back and despite thinking I wasn't eating that many calories, I actually was eating far more than I realized, plus the nutrition was poor quality. Your body needs quality food. Without it, you'll continue having hunger pangs despite having just eaten. Until you get some real nutrition you can expect to continue feeling hungry. The nutrition I was eating was poor and my body reflected that, plus I had stopped exercising completely.

How to Lose 10 Pounds Without Really Trying

I turned it around by returning to regular, consistent exercise (No. 1 best way to lose weight and keep it off is to exercise consistently), and I switched from pre-sweetened cereal to Grapenuts, oatmeal or other whole grain cereals. I still like cereal and eat it most mornings. I started to snack on fruits and vegetables instead of store bought cookies, and I started to eat quality protein with vegetables and salads for dinner.

I still eat dessert most every night but now it's one-third the quantity it was when I had let my weight creep up. Small changes, but basically I'm still eating and living the same lifestyle. My choices are slightly different but that doesn't mean I wouldn't ever eat pre-sweetened cereal again. It does mean I know if I do eat Corn Pops (one of my favorites) I'll likely be hungry for something sugary sweet by 10 AM and keep that preference all day. It's also very likely if I eat sugary foods (highly processed like chips, pastries) for three or four days in a row, then it's going to be tougher to switch back to a healthier lifestyle. Consequently, I make an effort to not let the worse eating become a habit by nipping it in the bud.

I still order a giant double-cheese burger with a family pack fry if I go to Dairy Queen but it's about twice a year instead of once a week. I tried to order a smaller burger and it didn't satisfy me, but cutting back the frequency was painless. Switching from eating at Dairy Queen once a week to more like twice a year makes a big difference. Another change I made was the Thursday night Chinese food take-out habit. No big deal except I'd buy enough for three days, so I was eating Chinese again, far too often. This is store bought, highly sugared Chinese food not clean healthy Chinese fare as you might cook yourself or get in a better quality restaurant. In fact, Chinese food is very healthy if it's not Americanized but I was eating breaded and sweetened things like Orange Chicken (you won't find that in any Asian country) and deep fried shrimp with that red sauce (tomato candy).

Examine your usual eating habits and see where you might make small changes. Keep a notepad handy and jot down everything you eat for one week. It's not easy to do, but it's so valuable to really discover what you usually eat, and then make small changes either in frequency or quantity of those things. If you always eat french fries, then maybe once a week you could instead have an orange. Not the same I know, I'm just tossing out ideas. It's up to you to decide what you'll have instead.

Remember, it's not about simply stopping your usual routine but switching to a new routine. No matter what you decide, start now. You aren't going to be eating perfectly, you're just going to work on eating a bit better, so get started.

~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com lost 80 pounds over 17 years ago. She maintains her weight using the techniques she teaches in her 8-week Ending Emotional Eating online weight loss program, private coaching practice and her popular workshops.

Get The Daily Bites: Inspirational mini lessons and tips for using EFT and NLP to end your struggle with weight loss.

Before and After: Living and Eating Well After Weight Loss Surgery

Before and After: Living and Eating Well After Weight Loss Surgery

At 278 pounds, Susan Maria Leach couldn't fit into a roller coaster seat, couldn't tie a bathrobe around herself, couldn't even ride with her husband on the back of his Harley. Enough was enough. Susan underwent gastric bypass weight loss surgery. Now Susan weighs in at a mere 135 pounds. Her book, Before & After, is the story of her incredible journey from being too big to enjoy her life, to being able to truly enjoy life to its fullest.

Now Susan can fit into that roller coaster seat, completely tie that robe, and ride on the back of her husband's Harley.

More than one hundred thousand people had weight loss surgery in 2003, and as those pounds continue to drop, the number of people opting for the surgery continues to rise.

Part memoir and part cookbook, Before & After includes a foreword by Susan's surgeon, comments from a nutritionist, and a section on frequently asked questions. It is an intimate account of Susan's own transformation, as well as a universal guide for those who have undergone or are considering the procedure.

After her own success, Susan participated in support groups for weight loss surgery patients. There, she discovered that people had as many questions about life after surgery as they had about the operation itself. Before & After answers those questions and many more. An accomplished home cook and longtime culinary enthusiast, Susan quickly became known as the "lady with the recipes."

Determined not to give up good food and a flexible lifestyle, Susan worked hard to develop recipes that meet her nutritional requirements, yet are delicious and satisfying for her, her family, and her guests. The 100 recipes -- which include everything from Roasted Salmon with Mango Salsa and Italian Meatballs to Belgian Chocolate Cheesecake and Lemon Meringue Pie -- make about four servings, but each comes with a measured serving for WLS people along with a calorie/carb/fat/protein count. Susan has recipes for every step of the way, from tastes-like-the-real-thing milk shakes for those first post-op days to an entire Thanksgiving menu.

The pH Miracle for Weight Loss : Balance Your Body Chemistry, Achieve Your Ideal Weight

The pH Miracle for Weight Loss : Balance Your Body Chemistry, Achieve Your Ideal Weight Weight loss is not about fat; it’s all about acid. So forget about fat grams, cholesterol, carbs, and calories: reaching your ideal weight is simply a matter of maintaining the delicate pH balance of the blood. And in his new book, Dr. Young offers a simple 7-step diet and exercise plan to help you change your shape and shed those pounds once and for all. How ever many pounds you need to lose before you reach your ideal, healthy weight--10, 30, 100--multiply it by two. That’s the maximum number of days it will take to reach your goal with the plan. This revolutionary program explains which foods will help you obtain the best results and how the right type of water can make a big difference. Also including a specific exercise plan and menus with delicious recipes, THE pH MIRACLE FOR WEIGHT LOSS will help readers balance their body chemisty and lose those extra pounds for good.
Customer Review: Stay Alcaline
Everything is affected by the way we eat, think and live. We are energetic beings and need to fuel our bodies with alkaline food. It's that easy. Dr. Robert and Shelley Young explain how, and you feel it immediately. The more alkaline you become the more alkaline you want to be. The chapter on drinking water is superb. It reminds me of another great book that I highly value titled "Can We Live 150". I think these two books should be sold together.
Customer Review: Donna Mathias www.AlkaVision.com
Great book, new concepts, alkalizing works; I know it and it will work for you too. Diet is a bit hard to follow and the amount of supplements you need to take can be overwhelming. I must admit though I did cure myself of breast cancer and am still an alkalarian. I was part of ex-Dr. Young's-company "InnerLight" and decided to leave them for many reasons.

MLM company which Dr Young does not control is selling Green powder and pH drops (that don't even raise the pH of water) and other products. The cost is high, and there are a lot of questions of effectiveness.

I recommend you get the book and then look for better alkalizing choices out there. Like new pH drops that I do promote.

Happy Alkalizing!

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