A study conducted by University College London, it concluded
that discrimination against overweight and obese people, or “fat shaming” as
it’s often referred to, leads to weight gain, not weight loss. The
lead researcher stated, that there is no justification for discrimination
against people because of their weight, which may include being treated
disrespectfully.
Trouble is, a lot of over weight people “fat shame”
themselves. If you really want to motivate yourself to slim down and
healthy up, especially in ways that will last, consider these five Do’s and
Don’ts.
DON’T: BEAT YOURSELF UP
One of the main triggers of throwing in the towel is
negative self-talk. Coming down hard on yourself for small indiscretions, like
sneaking an extra square of dark chocolate, or taking a bite off your partner’s
plate, can have damaging consequences, including emotional eating, or engaging
in risky purging behaviors (e.g. compensating by undereating, overexercising,
taking laxatives or diet pills, vomiting…).
In other words, just committing to being nice to yourself
has the power to transform your relationship with food, your body, and your
health.
DO: CELEBRATE EVERY SUCCESS
Reward yourself when you hit your weight goal,
perhaps with new clothes, a trip, or a spa service. When you’re working on
changing your lifestyle, there are numerous victories along the way, and each
one should be honored.
Even if you’re still pounds away from your weight goal,
revel in these achievements, and commemorate them, even if just in small ways,
like doing a happy dance in your living room, or taking a silly selfie to share
with a friend. Recognizing these moments will keep you going, and it’s
important to recognize that they’re really the foundation of your long-term
success.
DON’T: FOCUS SOLELY ON YOUR WEIGHT
One of the reasons the “do” above is so important is that it
creates a shift in perspective. A lot of people have revealed that
they take up smoking, fully knowing the risks, as a means of losing
weight, your mood, sleep quality, energy, immunity, digestive health, strength,
endurance, and also constantly constantly monitoring health indicators
like blood pressure, cholesterol, and liver values can help you on your journey
to weight loss. All of these factors that contribute to wellness, become much
stronger motivators than weight or size, because they so strongly influence day
to day quality of life. When this happens, you may even decide to banish
the scale altogether, which is incredibly freeing, because you’ll have far
better—and less fickle—ways of gauging your progress.
DO: FIND POSITIVE SUPPORT
For most people there is at least one person in their lives
who either consciously or unconsciously sabotages their healthy efforts. It may
be a significant other who doesn’t want to lose his or her partner in crime, so
in turn brings home a box of donuts or a piping hot pizza. Sometimes it’s a
competitive co-worker who becomes critical, or a family member who says things
like, “You don’t need to lose weight.” A lack of support, even from those
you’re close to, is a common conundrum for most people who’ve adopted healthier
habits.
You may not be able to change this, but you can
counterbalance it by finding positive support. Even if your confidant is online
or long-distance, just having at least one person in your corner who really
gets what you’re trying to do and is on the same page can help you stay on
track. Spending a little time each day on social media can also help as long as
it’s empowering, so find ways to connect that make you feel like you’re not in
this alone.
DON’T: SET UNREALISTIC EXPECTATIONS
One of the biggest pitfalls is setting unrealistic
expectations, either results-wise (e.g. I’m going to lose 30kg in 30 days), or
behavior wise, such as vowing to work out seven days a week, or cut out all
carbs. If you can’t realistically see yourself maintaining a goal you’ve set
for yourself one, three, or six months from now, modify it.
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