Exercise Program Start. At least one month before starting your diet, start gently ramping up an exercise program that covers the four types of exercise described earlier in this chapter: stretching, strength, cardiovascular and endurance. To avoid injury, check first with your doctor. In the beginning do the strength and cardiovascular exercises on machines at a health/fitness club (the staff will teach you the non-injurious use of the equipment). Within a few months, include some interval training. You need interval training to normalize your body chemistry, to turn your body into what they call a "fat-burning machine."
Self-Talk. A helpful affirmation is, "I notice my food behaviors." Voice it 200-300 times a day. This will cause you to notice the ways you try to sabotage the diet and then you can attempt to avoid the sabotage. One helpful bit of confidence-building self-talk for me was, "I have gone through all sorts of physical and psychological pains in my life; there is no reason why I cannot live through some mild hunger pains for the next few months."
Calories. You must expend more calories than you take in; otherwise, no weight will be lost. I suggest counting calories yourself. (Other possibilities like a points system or a set of meals shipped to you will also work, because in effect, the calories are being counted for you.) I suggest making your exercise program your means to achieve a calorie deficit. If you exercise for 500 calories every day, then you can still take in the calories required by your resting body every day and lose a pound (1/2 kg) a week.
Rules. Ingest no calories between meals. Each meal must contain moderate amounts of three food groups: carbohydrates, fats and proteins.
Satisfactions. Junk food up to 20% of total calorie intake will satisfy most cravings and not break the diet. Bulky foods with few or no calories help give a feeling of fullness (e.g., caffeine-free diet soda, raw veggies, tea, water).
Food Choices. I choose regular milk and mayo because it seems that I eat much more if the lower-calorie alternatives are used. I choose about 50% organic and, perhaps, 20% raw foods. I look to $1 fast-food menus for satisfying my "needs" for either a bacon cheeseburger or some chocolate ice cream. Avoid an ultra-healthy diet, if it is unlikely you'll stick with it.
Psychology. Be open to personal growth and possible therapy for childhood issues, particularly if you had weight/food issues as a child.
Your Body & Your Happiness. Your spiritual vehicle (your body) is crucial to your happiness and inner peace. Optimize your body and be happy. Neglect it and be depressed.
© 2008 by Thayer White
Finding Your Soul in the Spirituality Maze
|Excerpt from Be Your Own Therapist: "A most liberating and happiness-generating belief that one can have is to believe in the perfection of everyone around. Not only is Mother Teresa perfect, but so is Saddam Hussein and everyone in between. "Sure, sure, another bit of semantics or idealistic intellectualism," I hear you respond. Not at all."|