Weight and weight loss is a big issue for many. It is important for health. It is difficult and challenging. Much is said and known about the physical aspects, but perhaps it’s worth considering a few of the mental or emotional considerations for a person looking to lose weight. Here are some thoughts…
- Know the truth. There are a lot of myths out there about size and weight. What the research really says and what the public believes are often two very different things. Weigh and measure yourself and do the research.
- Don’t put your life on hold until you lose weight. Don’t wait until you lose x number of kilograms to buy attractive clothes, to take that trip, to further your education, to join a club.
- Dress in clothes that fit. When we feel badly about our bodies, we often dress in shabby clothes, waiting until we lose weight before we buy something we like. But why? Feel good now! Find attractive clothes that fit your current size. Treating yourself will make you feel better.
- Recognise your special qualities. Make a list of your positive qualities, talents, and accomplishments. Your weight will pale in comparison. Are you kind? Artistic? Honest? Good in business? Do you make people laugh? Post your list near the mirror or another place where you’ll see it every day. Focus on the positives. You are so much more than just your weight.
- 6Don’t make weight-loss your only goal. As soon as a few weeks go by and you haven’t lost a pound, or you hit a plateau, you’ll be depressed. Focus instead on the numbers that really matter – like blood pressure, cholesterol, blood sugar, etc. Do you feel better? Do you have more energy?
- Be active. Movement and exercise can make you and your body feel terrific. Not only does exercise help boost your mood; it stimulates your muscles, making you feel more alive and connected to your body. Studies show that people who exercise regularly generally have better self-esteem. Find something you enjoy doing and stick to it.
- Remember that no one starts from zero. Everyone is already doing many healthy things for themselves. Sure, there’s always room for improvement, but look upon it as adding to the good things you already do.
- When you find that your weight is holding you back from doing something you’d like to do, ask yourself this question: “Why can’t I do it now?” There is almost nothing you have to be thin to do. So don’t wait on your weight – do these things now!
- Put your body back together. Most of us with negative body images have dissected our bodies into good and bad parts. “I hate my thighs and bum.” “My bum’s okay, but my stomach is fat and my arms are flabby.” Reconnect with your body by appreciating how it all works to keep you going. Try stretching or yoga – the fluid movements are great for getting in touch with the wonders of the human body.
- Remember the child inside you. Give yourself permission not to be perfect. Inside all of us is the child we used to be – the child who didn’t have to be perfect and worry about everything. Remember that child, and give yourself a break! Place a photo of yourself as a child in your bedroom or at your desk at work, so you can see it each day and remember to nurture yourself and laugh a little.
- Enjoy your food. Eating is pleasurable. So enjoy it! Food gives us energy and sustains life. Don’t deprive yourself or consider eating an evil act. If you allow yourself to enjoy some of the foods you like, you’ll be less likely to overeat. In turn, your body won’t feel bloated and uncomfortable.
- Indulge in body pleasures. One step toward being kind to your body, and inevitably yourself, is to indulge yourself. Get a massage, take a long, hot bath, use lotions that smell good, or treat yourself to a manicure or pedicure.
- Speak positively. Pay attention to your self-talk. It’s amazing how often we put ourselves down throughout the day – it’s time to stop! Each time you catch yourself making critical comments, fight back by immediately complimenting yourself.
- See the world realistically. It’s common to compare ourselves to people in magazines or movies, but this can make you feel self-conscious. If you want to compare yourself to others, look at the real people around you. They come in different shapes and sizes – and none of them are airbrushed or highlighted.
In many ways this ammounts to “be kind to yourself”. Not so-kind-that-you-do-nothing-kind but rather just gentle and realistic and balanced. Weight control is an important health and wellness consideration. It certainly is. But there is also room for kindness and compassion and realism. For and with ourselves as well as others.
Written by: Dr Colin Burns, retired medical practitioner and wellness coach
