I've finally started the IU Goshen Hospital weight loss program, and I think it will be a good fit for me. I thought I'd share a few tips that I learned from the program and in my own experience, because, to be blunt, Indiana is not the skinniest state, and I have a lot of company in my weight struggle.
First, while people's metabolisms really do vary a lot, and genetics and chronic diseases also play a role in weight loss, you must cut calories to lose weight. Period. Even if you go on a high protein diet that allows a lot of butter and meat, dieters can't gorge themselves and lose weight. For me, 1,400 calories works well for weight loss. That's more filling than you'd expect.
Next, and this comes from the nutritionist for the hospital weight program, don't weigh yourself every day. Fluctuations in weight happen constantly, so daily weighing can be discouraging. Try doing it once a week. I'll admit, this is a tough one for me. I'm sticking to every other day.
Third, food journals are a total drag. I hate them. Even with an app on my iPhone, they take time. But research, as well as my own experience, show that journals work. They keep you accountable to yourself, and if you are in a program like mine, to your nutritionist. My Fitness Pal (which you can use an app for if you don't want to go to the main site) is recommended by the program I joined.
Please do not demonize or swear off a certain food forever. This never works. Diet specialists say so, and every dieter I've ever personally known agrees. Sooner or later, you'll resent not being allowed to eat something you love. The boomerang effect will set in and bingeing may follow.
Finally, and most important: If you are not seriously fat yourself, do not talk about weight to a friend or loved one. It's perfectly okay to discuss healthy eating and exercise, but do not shame or blame overweight people. We have mirrors. We know we are fat. People who make negative weight remarks only make most fat people feel ashamed, and that drives many of us to eat more. That's not from the program, that's from me.
Be supportive and patient with your overweight loved ones, if you have any. My husband and daughter never say unkind things to me, they just emphasize health, and it makes me want to do better.
Finally, to my fellow plump people, find a good weight loss program. We know we have a lot to lose—in a good way.
If you'd like to share your own home memories or tips (or recipes), send ideas to tkwolford@aol.com. Or you can write me via traditional mail at The Farmer's Exchange, P.O. Box 45, New Paris, IN 46553.