It's a strange time we live in. Never before has popular public opinion been so obsessed with being thin. Yet the statistics tell us that obesity is at an all time high!
While we stare at thin women and muscled men, - the reality is, a good proportion of us are struggling with our weight.
It is no surprise that prescriptions of anti-depressant medicines are also very high in the Western world. We are not a happy people. For many of us struggling to lose weight, we are bombarded with a constant media barrage of "THIN IS IN".
The Truth versus The Lies
It is hard to find someone who is happy with their body. We all carry around some kind of distorted body image. But are you telling yourself the truth?
What is motivating you to lose weight? Whose rules are you living by? Is there such a thing as an ideal body weight? Does it really matter? Health issues occur at both extremes of the scale (very thin or very fat).
So why not be happy with your current weight?
The Fashion Industry Myth
The fashion industry would have you believe that unless you are stick-thin and skeletal you have not achieved the ideal weight loss goal. This is a lie.
Most women carry around 23% body fat and the average man around 17%. In fact if a woman is too thin, she can experience menstrual problems and hormone production problems. Women were not meant to be that thin - and indeed most advertising often show normal sized people putting pressure on themselves to lose weight. There is a terrible paradox going on here where the pressure to diet has moved beyond obesity problems, and become a food obsession that only fuels the prevalence of eating disorders.
Improving Your Body Image
"I am not my body"
Every time you look at yourself in the mirror, say to yourself "I am not my body". In our culture our physical self has become enmeshed with our identity, our soul, or who we are. You are more than just a body - you are a unique person with your own thoughts, feelings, spirit, and soul. If you have fat thighs, say "I have fat thighs", rather than "I am really fat". Separating your identity as a person from your physical body is a step in the right direction.
Believe In Yourself
Stop getting down on yourself, and constantly worrying about your weight. Set yourself a long-term goal. But remember this - having a thin body will not make you happy. Only you have the power to choose to be happy (at whatever weight you are).
Go Easy With The Scales
No matter how many times you stand on those scales, it's not going to change your weight. Weighing yourself daily is unnecessary. Set aside one day a week to weigh yourself. Make sure it is the same time each week and that you are consistent in what you are wearing (or not wearing!).
Choose Your Friends Wisely
Many of us (particularly teenagers) hang around with the wrong people. If you have a friend that is obsessed with the way they look, then this influence will rub off. Spend time with friends who accept you for you - not your clothing labels or size.
Monitor Your Self Talk
A wise man once said "You are what you think". This isn't meant to be a deception. Thinking "I am slim I am slim" doesn't make you slim. But thinking about where you are headed and where you will be is a great motivator. "I may have fat thighs but I am becoming healthier and fitter everyday."
Feed Your Mind On What Is Good For You
Many TV programs, movies, and magazines give a very distorted view of reality. The cast of many shows come from a modeling agency rather than from a general selection of the population. Popular media is obsessed with looks. Many popular sitcoms portray a values system that is based around physical appearance more than anything else. Watch what you feed your mind on. A good portion of the advertising industry is based around making you feel like you are not good enough, so you must buy product X.
8 Aralık 2007 Cumartesi
Top 7 Excuses and How to Beat Them
How to beat them.
1. "I Hate Exercise"
Health authorities recommend a minimum of 30 minutes exercise per day. Many people plan exercise but then fail to commit to it.
Try introducing more 'incidental' activity into your day. Take the stairs, walk instead of taking the car. Try wearing a pedometer to see how active you really are.
2. "I Don't Have Time to Eat Healthy"
Do you have the time to be sick? Taking time out to look after your body is time well spent. This includes always making adequate time for breakfast.
3. "I Cannot Live Without Chocolate / Ice Cream"
When you think of certain foods as 'bad' - whenever you eat those foods you will feel guilty. If you can eat those foods in a positive environment - then you will have a better chance at choosing a small portion size.
Also consider swapping the food for something with a similar flavor - but less calorie-dense
4. "I Don't / Can't Cook"
Most supermarkets offer many pre-made foods - frozen meals, prepared salads and pastas. Learn to understand food labels. You do not have to be a chef to cook healthy food.
5. "I Don't Have the Support of Family & Friends"
Sometimes you may need to tell people what you are trying to achieve. This is important in social situations where food is on the agenda. Communicate with those around you exactly what you are expecting from them - don't try and second-guess their responses.
6. "I Eat Out All The Time"
It is possible to lose weight while eating out a lot - but you must become very adept at selecting your food.
* Avoid chips, fried rice, wedges as an accompaniment. Order a side salad or vegetables instead.
* Choose a medium/small portion
* Avoid entrees - they are typically high in fat
* Drink plenty of water with the meal
* When choosing a main meat - choose fish, followed by chicken, then red meat. Grilled or poached is usually the best option.
7. "I Have to Cook Meals for my Family"
Rather than having one person on a strict diet - try gradually altering the eating style of the whole family. This will mean substituting regular meals with healthier options - such as skinless chicken breast instead of beef mince, and vegetables instead of large portions of starchy carbohydrates.
1. "I Hate Exercise"
Health authorities recommend a minimum of 30 minutes exercise per day. Many people plan exercise but then fail to commit to it.
Try introducing more 'incidental' activity into your day. Take the stairs, walk instead of taking the car. Try wearing a pedometer to see how active you really are.
2. "I Don't Have Time to Eat Healthy"
Do you have the time to be sick? Taking time out to look after your body is time well spent. This includes always making adequate time for breakfast.
3. "I Cannot Live Without Chocolate / Ice Cream"
When you think of certain foods as 'bad' - whenever you eat those foods you will feel guilty. If you can eat those foods in a positive environment - then you will have a better chance at choosing a small portion size.
Also consider swapping the food for something with a similar flavor - but less calorie-dense
4. "I Don't / Can't Cook"
Most supermarkets offer many pre-made foods - frozen meals, prepared salads and pastas. Learn to understand food labels. You do not have to be a chef to cook healthy food.
5. "I Don't Have the Support of Family & Friends"
Sometimes you may need to tell people what you are trying to achieve. This is important in social situations where food is on the agenda. Communicate with those around you exactly what you are expecting from them - don't try and second-guess their responses.
6. "I Eat Out All The Time"
It is possible to lose weight while eating out a lot - but you must become very adept at selecting your food.
* Avoid chips, fried rice, wedges as an accompaniment. Order a side salad or vegetables instead.
* Choose a medium/small portion
* Avoid entrees - they are typically high in fat
* Drink plenty of water with the meal
* When choosing a main meat - choose fish, followed by chicken, then red meat. Grilled or poached is usually the best option.
7. "I Have to Cook Meals for my Family"
Rather than having one person on a strict diet - try gradually altering the eating style of the whole family. This will mean substituting regular meals with healthier options - such as skinless chicken breast instead of beef mince, and vegetables instead of large portions of starchy carbohydrates.
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