How to get thin and stay thin
Where Dieting has become the world wide most popular indoor sport.
The sad statistics show that of the millions of people who diet every year, fewer than 10% actually keep the weight off.
People follow different diets which make them temporarily thin, but they don't stay thin.
The average dieter has a pattern.
His clothes become tight. A friend or relative criticizes, “you're too fat”.
He feels fat and attractive. Upset, he embarks on a crash diet that will probably last from 60 to 90 days. He loses weight. And 6 months later he has gained it all back!
This happens because he does not change his basic eating habits.
To get permanent change, you must alter your eating habits and exercise patterns for the rest of your life, not just for a short time.
People maintain poor weight control behaviour for three main reasons.
1. Overweight people are very much under the control of outside stimuli (the sight and smell of food). If food is around, they eat it; the availability, rather than hunger, triggers the eating. The view of mouth-watering add in a TV commercial sends them on a refrigerator raid.
Many indirect stimuli also signals for eating.
2. At some point in life, they learned poor eating behaviour. The habit of overeating has become a lifestyle, maintained because they enjoy it, feel insecure without it, or because it gives temporary relief to feelings like anxiety, anger or depression. Some eat to avoid stress. By being overweight, they can avoid certain tension producing circumstances-like a closeness with the opposite sex.
3. Some people weigh too much because of poor exercise habits. They may not eat too much, but they don't it burn up ,what they do is eat. Sometimes their restricted activities leads to increased food intake.
I will not share any specific exercise regime or any diet plan with all of you. But instead of the program I will share my personal experience in fitness game. Plus being an fitness enthusiast myself. I will tell you the simplest way to stay thin throughout your life by following this five point programme which I have created for all the obese people.
Changing your eating habits
A five point PROGRAM
[ POINT ONE]
Learn your own eating habits you can't change them until you know what they are.
Prepare a diet diary. Keep it for a week and cover the who, what, when, why and where of your food intake. Make it up in a following way.
Time you ate.
Where you ate.
What food you consumed.
With whom you ate or if alone.
How much you ate.
How you felt when you ate.
What You were doing when you ate.
Keeping this record will make you much more aware of what you really eat and the environmental and psychological stimuli associated with your food intake.
[POINT TWO]
Control the stimuli normal weight people eat when they feel hungry, not just because food is there.
As food is available at many times in many places the availability of food will trigger eating, overweight people eat constantly-at their desks, on the Street, in front of TV ,in bedroom just before going to sleep,and on and on.
Because eating takes place under many different conditions.
Many different stimuli become associated with the act. These become discriminative stimuli that say “.Go Ahead eat ” the TV set may give you the signal for sitting at your desk or riding in a car or maybe just being in your bedroom.
It would take superhuman will power to resist all the urgings; it is far easier weaken the signals that these stimuli set off.
The first step is the reduction of the number of stimuli you associate with the act of eating.
This does not require that you stop eating, but that you control where and when you eat.
1. At home, you may eat anything you want at any time, but you must always eat in the same place. If we choose a dining room table, that means you never eat in the living room, bedroom, not standing in the front of the kitchen sink
2. When you eat, you cannot perform any other act . You cannot read, aur watch TV.
3. Avoid the purchase of high calorie foods. Keep those foods out of the house. Shop from a list,and bring into the store only enough money to buy the food you actually need.
4.Do your food shopping after you have had a meal. The University of British Columbia studied behaviour among obese women unfounded that those who shop after dinner bought 20% less then those shopped before eating.
5. Use smaller plates. Make your portion seem larger than it really is.
6.Do not serve high calorie sauces at meals.
7.Make acceptable food as decorative as possible.
[POINT THREE.]
Change your eating behaviour
You want to develop special techniques that will help you gain control over the very act of eating.
1. slow down. take one small bite at a time and put down your fork while you eat it
.As you eat count each mouthful
.At one point during the meal, stop eating completely and take a minute or even two minute break this will help break the automatic nature of rapid eating.
.If you find you still eat faster than others, make sure that you are the last to sit down at the table and first to leave.
2) always leave some food even if just a mouthful on your plate
3) control your snacking.
.Fix your snacks the way you fix your dinner on a plate this increases the effort involved and helps establish stimulus control.
.Save allowable food from meals for snacks.
Keep a quantity of non calorie foods, like raw carrots, celery, radishes and cucumbers on hand to use as snacks.
4) search out your own eating weakness areas and change them.
5) monitor yourself naturally the aim of the change in eating habits is to cut down on calorie intake.
Keep a calorie record for each day
Check your weight frequently
6)take steps to control unHappy or unpleasant feeling that produce eating excess.
.Deprivation. Always eat 3 regular planned meals a day.
.Loneliness boredom or depression when you experience these feelings and feel the urge to read the refrigerator be ready with a programme of activities that you can easily start to do.
.Anger try pillow pounding instead of eating.
. Fatigue tired people think they will gain energy by eating to keep eating under control you must have sleep control get enough sleep to keep you going comfortably.
[POINT FOUR]
Change your exercise behaviour.
People have strange ideas about exercise.
Many think you must perform an enormous amount of walking, running ,lifting, pushing ,barwork or whatever to burn up enough calories to do any good . They also believe you have to do it all at once.
They reason “it takes 14 hours of walking to lose a pound, and 14 hours is just too much”
However if you walk fairly fast for 1 hour a day, you can lose 1 pound every 2 weeks. In one year, this can mean a 25 pound loss.
People also make the assumption that exercise causes an increase in hunger. Not true.
Studies have shown that when rat were not allowed to exercise, they ate and grew fat. Allowed exercise, they ate less and remained at normal weight. This finding also applies to humans
You must make exercise a habit.
1) determine whatever exercise you do now and increase it by an extra 500 calories worth a day.
Exercises fall into three classification.
Light, moderate, and heavy.
Light exercise burns 4 calories a minute.
Into this category fall slow dancing, walking at the rate of 3 miles an hour, and several other light work.
Moderate exercise burns up to 7 calories a minute and include fast dancing, heavy gardening, swimming, single tennis, walking at 4.5 miles per hour.
Heavy exercise burns up to 10 calories a minute and includes going up and down stairs, calisthenics, cycling at 12 miles per hour, stationary jogging, skipping rope.
Remember 3500 calories equal 1 pound of fat.
Before you can add the extra 500 calories worth of exercise a day you must know your current exercise rate.
Point 5
Set up a system of a positive reinforcement.
In other words, reward yourself.
First you must clearly define the behaviour you want to reinforce. It may be the lesser number of calories you have eaten on one day. It may be the number of calories you used up by an hour of exercise. It may be one of several specific acts, such as leaving food on your plate.You may also want to reinforce achievement of specifically set weight goals.
Select the rewards that will work for you but with some cautions:
a)do not use food as a reward.
B) do you use your friends and family for reinforcement purposes. Tell them about the various behaviour on which you are working-like eating in the same place, extra exercise-and give them the following instructions.
.When you perform the behaviour the friend aur family e should comment on it ,encourage it, socially reinforce it.
.If you live alone with no one to monitor keep an eating intake and an exercise chart and show them to a particular friend on a regular basis.
.Always remember the principle that you want to make the reinforcers harder and harder to earn.
You can use creative reinforcers.
a) drop a quarter in your piggy bank for each day you stay with in the calorie count.The prize should be something you really want.
b) start a“buddy system” with an overweight friend. For each day you do not stay on your diet, put 100 rupees in a box. Winner takes all the end of the month.
c) dramatize your success. Be creative.
Behavioral change of your eating habits enables you to to get thin and stay thin.
Control of eating habits can also make you feel better about yourself. By changing the way you eat, you do more than lose weight. You lose the anger, shame, and self disgust that make you dislike yourself. One client told me
“all my life I have been gaining, losing and gaining. Now I have got my weight under control and I feel happy with myself.”
So help yourself, and do leave feedback.
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Wishing you all
Happy independence day.
Have a great day ahead.
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