Happy New Year!
This is YOUR year to finally get the weight off – forever – and reap the multiple benefits of doing so.
Join me for a free call on either Wednesday January 27 or Thursday Jan 28 to learn strategies for mindful weight loss maintenance. Scroll to the bottom to register!
Losing excess weight can reduce cholesterol, blood pressure, blood sugar, insulin resistance, and inflammation, according to medical research. Losing weight can reduce your risk level for heart attacks, sleep apnea, dementia, some cancers, and joint pain. In addition, people who maintain their weight loss over time have reported improvements in their energy levels, physical mobility, general mood, and self-confidence. As you can imagine, having more energy, being in a better mood and having more confidence can result in significant improvements and changes in other areas of your life – like having more confidence at work and in social relationships, and just being in a better place to go out and do fun things. Wow!
The thing is, though, that many of us are really good at losing weight (after all, we’ve done it successfully over and over again, right?)! But many of us are not so good at keeping it off.
These two separate challenges require some of the same skills and strategies, and also some different ones. They also require a different kind of mindset. When you’re losing weight, you have a specific goal in mind, often a specific number of pounds, inches, or clothing sizes, or it’s about a BMI or physiological measure (blood sugar level, cholesterol level) that you’d like to reach. As you move in the direction of your goal, you celebrate each step you take (like every 5 pounds lost, or every clothing size down) towards that goal.
Maintaining, however, feels different, maybe even not quite so exciting. After all, what do you celebrate – staying the same? Somehow, our mindset is to celebrate change – like losing weight, getting married, graduating, having another birthday, a birth in the family, getting a promotion, and so on. We don’t think of celebrating staying the same. And so although we want to maintain our hard-earned weight loss, we can become less focused on maintenance because it doesn’t have quite the same thrill factor associated with it. When we become less focused on maintenance, we may take it for granted, avoid mindfully working on it, and put ourselves at risk for weight regain.
Christopher Sciamanna, MD, a professor of medicine and public health sciences at the Penn State College of Medicine, spoke about the difference between the strategies needed for successful weight loss versus the strategies needed for successful long-term weight loss maintenance: “It seems somewhat similar to love and marriage. What gets you to the altar is likely to be quite different than what keeps you married in the long-term. [And] not recognizing this transition and adapting with different practices will also get you in trouble.”
Weight loss maintenance is also challenging because of these three factors:
- The processed foods which many of us eat are so addictive due to the additives with which they’re manufactured – we just want to eat more and more!
- We live in a “food toxic” culture – we’re constantly exposed to high-calorie, high-fat, heavily marketed, cheap and easily accessible foods, portion sizes are constantly growing, and our cultural practice is to celebrate every holiday and life event with food.
- Many of us live under a tremendous time crunch, with huge amounts of stress.
If you’re reading this post, you could be at any point on your weight loss journey.
- Thinking about weight loss
- Getting ready to start a new year’s “diet”
- In the process of losing weight
- At your healthy goal weight
- Regaining after reaching goal
Wherever you are in this process, it’s important that you learn some skills for maintaining. Why?
- Yo-yo dieting is known to carry health risks
- It’s expensive to keep enrolling in new diet programs and buying bigger and smaller clothes every time you gain or lose.
- Being stuck on the weight-loss weight-regain rollercoaster is demoralizing and discouraging – you’re sick of it!
- Regaining can affect your confidence and self-esteem, even your mood, with negative results for other important areas of your life.
- If you have kids, I know it’s important to you that you demonstrate healthy choices for them.
So, no matter where you are on your weight loss journey, are you ready to maintain your weight loss for good?
If so, you won’t want to miss my free one-hour phone seminar, which will take place on Wednesday, January 27 at 7 pm Central Standard Time and on Thursday, January 28 at 1 pm Central Standard Time (you can pick the day and time that’s best for you.)
Dr Lerner did a great job of being approachable and making the class relaxed. I never once felt intimidated or judged. I’ve learned to focus less on why I struggle and more on what I can do to change the habits I’ve created for myself and my family. Reframing my eating had a big impact on helping me be less judgmental of myself and helped me to realize this isn’t linked to my self-worth. This eight weeks has really been a time of curiosity, discovery and finding insight. I’m now ready to make changes, Dr Lerner did a great job of setting an atmosphere where I felt comfortable sharing all of the things that I have NEVER said out loud to another person. It was a great outlet and relief. After years of going through programs and nutritionists, this is what I was looking for and seeking out. I’ve always known how and what to eat, yet wasn’t having success in losing weight because I wasn’t addressing my behaviors or habits.Kristin Dickerson
The class provided a safe format for me to focus on weight management. In thinking about my values, I leaned how my weight problems may prevent me from reaching goals related to my core values. I also learned that being a mindful eater will be helpful, and also the need to plan for meals. I tend to ignore stress, pretend it isn’t impacting me. The class has helped me to realize that it’s detrimental for me to do this. It has helped me be more aware, and to plan for replacement behaviors for emotional eating. I’m more focused on being prepared for meals and snacks.Suzanne Anderson
Here’s what you’ll learn on the call:
- Why it’s so hard for many of us to maintain our weight loss, leading to a weight loss industry that earns itself billions of dollars each year and also carries risks for us (think surgeries, pills and potions)
- How to harness the power of mindfulness to maintain your hard-earned weight loss
- What is mindfulness?
- What is mindful eating?
- How to mindfully plan so you’re ready for any eating situation
- Dealing with emotions and cravings so you don’t succumb to emotional eating
- A strategy for increasing body awareness, so you’re able to become more attuned to your hunger level
- A strategy for managing stress effectively, so you reduce your risk of stress-based eating
- How to manage your physical environment to make it work for you, not against you
- Plus a whole lot more!
If you’re tired of riding the weight-loss weight-regain rollercoaster, and want to learn how to lose weight and keep it off, once and for all, then please do join me for this call.
This could be the most important step you take this year for your good health.
I can’t wait to hear you on the call!
With your continued health in mind,
Doreen Lerner, Ph.D.
Director, Institute for Lifelong Weight Management
Creator, The Full Mind Weigh® to Lifelong Weight Management
The Institute for Lifelong Weight Management provides education and training. The Full Mind Weigh® is strictly an educational program and is not a substitute for medical or psychological evaluation or treatment. If you think you may be suffering from an eating disorder, please consult with a qualified mental health professional who is trained to evaluate and treat eating disorders.