Drop a Size for Life: Fat Loss Fast and Forever!

ACTION POINT 2: EMBRACE REALITY

WHAT YOU NEED TO DO

This is about doing a reality check to see where you are in your life right now. Perhaps you want to drop a size in two weeks, but since you have a major report to write for work, your tax return to do, and oh – you forgot – the in-laws are coming to stay …. it really isn’t a realistic option. However, dropping a size over the next three months and taking what action you can right NOW, is possible. So assess where you are – is it the right time to go all-out, or is your current lifestyle more conducive to a longer-term approach? Whatever is right for you, you will find the appropriate strategies to help you in section two.

THE LOGIC

One of the most prevalent weight loss blunders that people make is embarking on a weight loss plan when the time simply isn’t right. By doing this, they set themselves up for failure and, as a result of failing, reinforce any deep-seated feelings that they aren’t capable of losing weight. However, this doesn’t mean I’m giving people carte blanche to succumb to a tray of chocolate éclairs because the time isn’t right to lose weight! At difficult times you need to set yourself small, realistic goals that you can achieve in the here and now. The next action point will tell you how.

ACTION POINT 3: OPEN YOUR DIARY

WHAT YOU NEED TO DO

Look at your diary and write down what you can physically do today that will help you to drop that size. Perhaps it is getting that 10-minute walk in before you eat your lunch, or meeting your friend to look around the shops rather than sitting in the coffee shop eating chocolate cakes. Plan a positive action for every day of the week – even if it’s simply doing squats while the kettle boils or drinking a glass of water for each cup of coffee you drink.

THE LOGIC

Opening your diary makes you face your day, helping you to plan ahead and make a written commitment to yourself. It also demonstrates that even though you aren’t on a full-on diet and exercise program, you are still taking positive steps towards improving your health and, ultimately, dropping a size.

ACTION POINT 4: PRESS THE PAUSE BUTTON

WHAT YOU NEED TO DO

When did you last take five minutes just for you and did nothing, absolutely nothing – and that includes writing of lists (I apologize, as I have asked you to write a few so far in this book) or planning. When was the last time you actually let your brain be still? Start by finding three times a week (every day would be fab – but I am realistic) just for you. This can be difficult, but if you really cannot find five minutes in your existing day then I encourage you to set your alarm early to have this sacred time. Yes, your sleep is important but so is your sanity!

THE LOGIC

Finding space in your day to simply stop and ‘be’ rather than ‘do’ may seem difficult, or even a waste of valuable time, but pressing the pause button can actually be energizing and help you use your time more effectively later on.

Case study: Anita’s Story

‘It took me a while to get my head around the idea of following a specific weight loss program as I had just come out of feeding my second child – after 18 months of not being allowed to eat/drink my favourite things, I was suddenly voluntarily depriving myself! But since I’d gained 41½ stone since my second pregnancy, I wanted to go slow but remain in for the long-term – rather than do an incredible quick fix, rest on my laurels and then slip back again. My current weight/body fat shows that this approach has been a great success – it has really worked for me. It’s been a fantastic kickstart to better all-round health and energy levels.’

THE BOTTOM LINE

Many of us spend our lives waiting for the perfect moment to lose weight, join the gym, embark on a difficult project … However, that time may never come so do what you can, now! It might not be what you’d like to be able to do, but it’s infinitely better than doing nothing because it empowers you – it means you are taking control and moving closer towards your goal. Once you’ve learned to work with the here and now, you are ready for step six.

STEP SIX: (#u0ce09cbd-d8b0-596c-8d62-1a2010e4f3fa)

GET ON THAT PEDESTAL (#u0ce09cbd-d8b0-596c-8d62-1a2010e4f3fa)

This strategy is about raising yourself up your priority list. Where do you figure on your list of priorities? Ask yourself the following series of questions and write the answers down. Who is the most important person in your life? After that, who is the next most important person in your life? Ask yourself this question seven times. Next, take a piece of paper and play hangman, adding a new piece to the gallows for each name that appears on your list. If you get to six or seven before you reach your name, you’re done for! Why? Because if you are that low down on your priority list, then your weight loss attempts will fail – they’ll fail because your needs are not important enough for you to give them the time and energy they require. Quite simply, you do not value yourself enough.

Now ask yourself who is responsible for keeping all those other important people or things going and working in your life – chances are it’s you. Let’s get one thing straight: if you feel low about yourself, your health suffers through a lack of quality sleep and too little physical activity and this in turn makes sensible eating and other lifestyle choices harder. However, it’s not only you who suffers as a result of this, but your family and anyone else you’ve put above you on your priority list.

Case Study: Katie and the hangman

Katie took part in one of my group weight management courses. A mother of three, she was frustrated about not being able to lose the weight she had gained since having Jessie, Amy and Matthew. She wanted to lose the weight, but kept getting sidetracked by all the other demands on her attention. She felt exasperated and upset that although she was doing so much for her family, she was also silently begrudging them for it. Playing the hangman game showed Katie how she needed to raise herself up the priority list. This is the list Katie came up with:

Michael my husband

Amy – as she was born with a heart condition

Matthew and Jessie

Mum

Sister

In-laws

Best friend Sue

Me

Seeing a visual depiction of the situation helped Katie put things into perspective. She knew she would never be number one – that was not her nature – but she knew by carving out a little time for herself and building even a small pedestal for herself would help with her weight loss efforts and help her feel less exasperated with the rest of the family.

TAKING AND MAKING TIME

Many people complain that they do not have enough time to eat healthily, take regular exercise and manage stress, but the issue is not about making time it is about taking time. Taking time is only possible when you feel you are worthy of it. Being happy to take time involves you raising yourself a few rungs up the ladder. Even if you are not at the top of the list, getting higher is important.

Step five action aims are about getting you to put yourself on a pedestal.

ACTION POINT 1: REPEAT AFTER ME – TAKING TIME FOR ME IS A WIN-WIN STRATEGY FOR EVERYONE

WHAT YOU NEED TO DO

Stop thinking that taking time out for you is selfish. Self-neglect is one of the most common issues I see in the women I work with – they are successful, run a happy home, excel at work, the fridge is full and family is always fed, but they end up going to bed way after everyone else, toss and turn worrying about all the things they need to do and end up even more tired the following day. Taking time out for you does not mean you are neglecting others – see it as looking after the main cog in the wheel of your family.

THE LOGIC

Saying this mantra will act as a powerful springboard to help you want to make self-care part of your schedule. It will help you make time for it, as opposed to simply finding time for it. Taking time out can help you, your family and others realize the pivotal role you play.

ACTION POINT 2: REBEL!

WHAT YOU NEED TO DO

Go on, do it – be a rebel. Stop loading yourself with pressure to be perfect. Go against the grain, step out of line, be edgy, say something shocking – anything that makes you feel you are being non-conformist and takes you out of the role others see you in.

THE LOGIC

Challenging others to view you in a slightly different light can help you look at yourself in a different light, too. This will illustrate how important your actions are within your world and in turn help you place yourself higher on the scale.

ACTION POINT 3: TRIM AND SWITCH

WHAT YOU NEED TO DO

One of the main barriers to raising yourself up your priority list is often a lack of available time. So, each day, if you find your ‘to do’ list is longer than five items long, trim it so that you have no more than four tasks outside of work that need to be completed that day. Once you have your four, switch one of them so it is a ‘to do’ task for you! Build in self-care. Do unto yourself as you would do unto others. Also have a look back at action point 4 in step five. Learning to press the pause button works hand in hand with this action point.