Self Help Now: A community blog

Dr. Jacqueline B. Sallade offers advice for maintaining your mental health.

More about Obesity in its Various Forms

Written by Dr. Jacqueline B. Sallade, Community blogger | Aug 5, 2013 8:53 PM

Recently,  I heard from a frustrated, disapointed reader who hates being fat. She's desparate and tempted to go from surgery.  Actually, she is far from the kind of fat which would make her a candidate for gastric bypass, a risky and not always suscessful aproach. Besides, surgery is a lot to go through for making someone eat less at a time. It's quite possible to eat less without that hassle and quite possible to undo surgery by gradually earing more and expanding one's stomach.

So, the botten line is that to lose weight, several things must be done. First, this nice lady has to make sure that she isn't unconsciously or partially trying to stay heavy, as strange as that sounds. People cover up children abuse, family traditions, secret temptations and feelings, memories, and fear of success or failure. Couseling may help.

Once assurance for true to motivation to change occurs. Rather than a diet, which usually backfires, a lifestyle change sets in -- overeating beomes NOT an option. There is no food in the world that possibly warrants the health and looks of obesity. Thinking of the greasy, salty, high carb, very sweet and large portions, etc. starts sounding yucky. Yet, there's nothing off limits in small postions, even 1/2 a candy bar, a small slice of pie, 1/2 cup of ice cream, a cup of pasta, etc..Soda, however, really isn't good, even diet soda, since it stimulates appetite Starvation is off limits, too. Filling up on veggies, fruit, lean meats,high fiber cereal, seafood, water with lemon, tea, and low fat dairy products works. When tempted to overeat, it's OK to throw away food because piling it on one's body beyond what's needed is just as wasteful and way more dangerous. If one eats too much for one meal or snack, it's OK to eat less for the next meal (or more but with fewer calories).

Sometimes, there will be a mistake or a relapse, but rather than quit and really keep binging, the new policy is to look carefully at what went wrong, what thoughts and feelings got in the way, what better ways one could handle or accept the situation and what food could be eaten instead or how to distract oneself from eating. Each mistake becomes a learning experience to help for the next time, rather than a depressive feeling of failure

. It's one day at a time. Some days involve smaller postions than before. Some days involve large postions of less fattening foods. Some days include some junk food and little else. Every day without major overeating is a victory and gradually, eating decently becomes a habit. Exercise helps, too.

I'm not a nutritionist, physician, or dietician. These are commonsense, real eating changes which work. Support, encouragement, constructive activities, reading, anything healthy as a distraction from overeating regularly is a possibility.

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