Obesity Society: Obstacles to Weight Loss

I didn't know there was such a group, but apparently there is indeed an "Obesity Society". They met in Phoenix in February and during the conference researchers from the Center for Obesity Research and Education at Temple University in Philadelphia presented the results of a study about the obstacles we face in our efforts to lose weight.

One of the conclusions they came up with is that obese women may have more obstacles than women who are simply overweight. Gee, ya think?

This study appears to have been focused upon activity levels and it included overweight and obese women as well as "normal" and underweight women. The trial period was followed up a year later.

What the study boiled down to was that we set up the obstacles in our own minds, more than there being some outside influence preventing us from losing weight. Sounds familiar, doesn't it?

When we set up these barriers for ourselves they may actually undermine our efforts--even when we are filled with the best intentions.

Some of the examples that were given for obese women to NOT exercise were

• Feeling self-conscious about how they looked while exercising
• Feeling like they lacked self-discipline
• Hating to fail so they didn't even try
• Minor aches and pains
• Felt like they were too overweight to exercise

The study showed that if women had these issues during the trial they were less likely to be active at the follow up a year later than the more slender members of the study.

So what can you do to avoid this trap?

• Start of slowly so that you minimize aches and pains...let's get real...when we are obese we have minor aches and pains all the time! Realize that one of the best ways to get rid of these is to drop the excess pounds.
  
• Talk to your doctor to be sure there is no reason that you cannot exercise at least moderately.
• Start with 15 minutes a day so you set yourself up to succeed! If 15 minutes is too much all at once then start with 5...the key is to start!
  
• Tell yourself (affirm) that you have self-discipline and that you are open to being more active. You have to change your mindset about your activity level--what you are capable of and willing to do.
  
• Exercise at a place where there are other larger sized women if you are self-conscious. Or move around your own home or apartment.
• Get support! It could be a friend...or it could be here on this blog!

I am here to tell you that you CAN do it! If I can then YOU can! And you will be amazed at how much easier it is to move around once you just start...and as you lose weight and gain strength it gets easier and more fun, too!

The Mind as an Ally in Reaching Ideal Weight

Who can say "self-sabotage?" Just about everyone who has ever wanted to change the shape their body is in--whether that is to drop fat, gain muscle, increase endurance or some combination.

Self-sabotage is not an inevitability however. How do you combat it? By using the power of your mind in your favor.

One of my favorite ways of getting my mind to be my ally in my health journey (as opposed to my enemy) is to use affirmations. Sometimes my affirmations are about my body size or condition or physical appearance. Other times I will use affirmations about my health, or my level of energy. I also use affirmations about behaviors--either eating and/or those revolving around physical activity.

It is important when using affirmations to say ones that feel good to you. They don't have to be "true" (yet...they will be true if you keep it up!) but they can't feel bad. In other words, if you say "My body is slender and beautiful" and your inner voice is saying, "no it isn't, I'm fat and ugly" then it is time to try a different affirmation.

If I'm in that sort of negative mood, I consciously look for an affirmation that feels good (or at least better!) It might be "I have ample energy to go for a long walk this morning" or "I make healthy choices in selecting the food I eat today" or "I enjoy eating healthy food" or "I am open to improving my health every day."

It really comes down to how I feel--if I feel bad I tend to overeat. So my goal is to feel good and empowered in my health. I realize that the world is full of choices and I want to feel good about making decisions that support my health goals. Sometimes that means I will make the same choice over and over. That is how a new habit is made. Pretty reasonable, since to get fat I made the same unhealthy choice(s) over and over!