When it Comes to Weight Loss, Less is More

By Bruce Burke

Last month I wrote about focusing on your "prize"...having a well defined, powerful goal or objective to work towards. As a fitness professional, I know that many people "prize" being lean and looking their best. Unfortunately, this goal remains elusive for many of us.

If there is one thing we have learned at One on One, it is that fad diets don't work for the long term. They will potentially help you lose weight, but will not provide the lasting, meaningful weight loss most people desire. I'm sure that hearing "fad diets don't work" is hardly new to most of you. What might be new, however, is my simple solution for losing excess fat while living an enjoyable, healthy lifestyle...the concept of less being more.

When most of us think about weight loss and dieting, our tendency is to start big. Meal replacement shakes, Atkins, salads for breakfast, lunch and dinner. It is always about revolutionary change in search of revolutionary weight loss. I know... I have personally been through this cycle hundreds of times!

The only lasting success I have had has been by making small, manageable changes and committing to them weekly. The short term nature of these commitments make them much more palatable. Most of us can do pretty much anything for one day or one week at a time. It is when we start thinking longer term that we can get discouraged. In addition, the very act of making these weekly commitments keeps you "working" on your eating strategies and objectives...they aren't put on the back burner to be picked up as a New Year's resolution.

Keeping these commitments small is key. What can you commit to and be 99% certain of success while not feeling deprived? If sweets are a problem, limit yourself in some way so you are moving in the right direction. Maybe one reasonable portion per day or, better yet, per week (my personal commitment!). Another commitment I like to use is to have a well defined beginning and end to my meal. Without it, I graze all day and easily go for seconds and thirds. If you don't drink enough water, commit to a certain amount per day and do it.

Another important tool is setting up some form of accountability. Let a friend or family member know what you are doing and ask them to hold you accountable. I also wear a rubber bracelet on my wrist to remind me of my prize and my commitment.

Finally, don't take your food for granted. We are extremely fortunate to live where we live and have what we have. I find that the more thankful I am, the less I tend to do the wrong thing...overeat.

If you have any comments or could use some help implementing these strategies, please contact me at bruce@fitnessconsultantsinc.com.

Bruce Burke
Bruce Burke is the co-owner of One on One, Fitness Consultants Inc., in State College, PA.