3 Steps to Lose Weight: A Practical and Mindful Approach

Empowering You to Take Control of Your Health and Well-being

Embarking on a weight loss journey can be overwhelming, but breaking it down into manageable steps can make the process more achievable and less daunting. Here’s a three-step approach to help you get started.

Step 1: Understand the Consequences

Begin by comprehending the physical and psychological implications of being overweight:

• Measure Your Waist: For women, a waist circumference over 35 inches (88 cm) and for men, over 40 inches (100 cm) could be indicative of obesity.
• Calculate Your BMI: Use a BMI calculator to understand where you stand. A BMI of 30 and above is considered obese.

Health Risks:

• For Women: Increased risk of heart disease, diabetes, high blood pressure, various cancers, gall bladder stones, osteoarthritis, and stroke.
• For Men: Higher likelihood of heart disease, diabetes, high blood pressure, certain cancers, gall bladder stones, and stroke.
• Additional Risks: Include gout, sleep apnea, and depression.

Psychological Impact:

• Reflect on your happiness and well-being at your current weight versus a healthier weight.

Step 2: Take Responsibility and Dispel Myths

It’s time to stop making excuses and focus on what you can control. Let go of false notions:

• “There’s nothing I can do” – False.
• “I’ve dieted and regained weight; it’s pointless to try again” – False.
• “I gain weight even when I don’t eat much” – False.
• “It’s hereditary; I can’t change it” – False.
• “My weight gain is mysterious; I should stop trying” – False.
• “Losing weight slows metabolism, making me gain weight easily later” – False.
• “Weight loss increases the risk of bulimia” – False.
• “I can’t exercise” – False.
• “It’s better to stay overweight than try to lose weight” – False.

Recognize that while you can’t change your genetics, your actions and behaviors play a crucial role in managing your weight. Avoid dwelling on unfairness or factors beyond your control. Remember, change is possible through behavior modification.

Step 3: Take Action Now

Don’t wait for the perfect moment to start your weight loss journey. The best time is now.

• Acknowledge that obesity is a real issue for you.
• Understand that, despite genetic factors, the root cause often lies in your eating habits and psychological state.
• If you’re ready for immediate action, seek support and guidance.

Ready to Begin?

Weight loss isn’t just about looking a certain way; it’s about your health, both physical and mental. If you’re ready to make a change, we’re here to support you every step of the way.

Reference: Esherick JS MD. Tarascon Primary Care Pocketbook, 2004