Happy New Year! Well I have begun my New Year the way I’ve started many others. Determined and depressed. How can you have the same feelings at the same time? Oh well, I promised to be honest, so we will be more determined together ok? There are two sides to depression, the feeling and the action(or inaction as the case may be). It is not good to supress your feelings but it is not good to be dictated by them either. Acknowledge your feelings! ” I don’t want to write this, I don’t want to do anything!” ” I’m off of work today!” “I just want to go back to bed!” “I can’t eat if I’m sleeping right?” Does that make us feel better? Probably not but this does. I’m writing. Action slowly causes those feelings to disapate. If not then you might need to seek professional help. Still with me? Then Let’s begin!

I listed foods that I like that are good to eat and here are a few:

1. Whole grain and natural carbohydrates. Raw and plain potatoes. Whole grain cereals, like oatmeal. Brown rice and similar grains. The closer to the dirt the better it is.

2. Beans and legumes- If you eat from this group, good for you! Keep it up, try dishes with beans that used to have meat in them, like casseroles! If you don’t eat beans you need to try to find some that you will eat. Ask for bean dishes at restaurants. Try exotic places and don’t be afraid to ask questions.

3. Fruits and Vegetables- Eat as many raw as possible! Cook the others as little as possible. Frozen and canned are ok if nothing else is available but no heavy syrup fruits.

4. Fish- I can not stress enough the importance of eating fish. Especially if you are limiting your intake of red meats(a good idea.) I know alot of people who say “I don’t like/eat fish”. Again, go to a restaurant to experience different kinds of fish. That is how I discovered tilapia and scrod for the first time. Like I’ve stated, I know plenty of people who won’t eat fish. Most of them are overweight. Enough said.

How about exercise? Well since I am off today I need to do more than I do in the course of a normal day. (I know, I feel like resting, relaxing, it is my day off!) I will start by walking to the rental office to pay my rent. Now to be honest I had planned to drive but I forgot to stop there on the way back from dropping off my daughter at school. Well good. I can walk. My reason for not exercising has always been laziness of course but also pain. It hurts to walk. But my mantra for this year is “Well hell it hurts anyway whether I walk or not!” Lets start to push this body this year! Let’s see what we are made of! Let’s begin ok?

Next, I will start to write down all that I eat and drink and how I move. I have never done this successfully before but I’ve been told it is critical for success. Now please don’t compare what I eat with what you “should eat” I am 350 pounds for a reason. Just like our parents said “Don’t do what I do, do what i say” Challenge yourself! Do better than me! I also need to be encouraged by you. Please Email me with your comments, good or bad. Criticism is the beginning of learning, if you are humble. I am not an exercise expert. I am not a diet expert. I am not being sponsored by any diet company. I am just a fat guy really wanting to lose weight. I am getting married this Valentine’s Day. I need to do this now. do you have a motivating goal? Do you have a person who will help you when it gets difficult? I will be that person for you. Let me help you, we can help each other. Let’s begin.

Alan “Bud” Speaker is beginning to gain a name for himself in the self help field but is also branching out into fiction. If you need to contact Bud, you can Email him at submess@aol.com

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Do you find yourself struggling to stay on track with your eating and weight loss goals? Give these 10 simple strategies a try:

1. Forgive Yourself

Get off the “I already blew it so I might as well eat everything in the kitchen” mentality. Let go of judgment. Regardless of how much you ate, eating more is not the solution. Put down the food. Walk away, take a deep breath. Tell yourself, “I always do the best I can. I forgive myself and let go.”

2. Eat small meals every 3-5 hours

Eating regularly helps prevent low blood sugar or severe drops in your energy level. It also decreases temptation to choose quick, “pick me up” foods and keeps your metabolism revved up.

3. Drink Something or Chew Gum First

Sometimes habitual eaters mistake feelings of hunger for the need to drink something or chew something. If you take a pause to drink or chew gum, it could help save you from unnecessary eating and the resulting fat storage.

4. No More Fad Diets or Starvation!

Fad diets and starvation lead to the Deprivation Response which means you want more and more of whatever if is you’re not supposed to have. Take all foods out of jail and allow yourself a wide variety. This will help insure long-term, stress-free success and a healthy, active metabolism.

5. Surrender to Your Cravings from Time to Time

No really, you can do it. It’s not reasonable to expect yourself to NEVER eat sweets or fats. Moderation is the key to long-term success. Occasionally check in with yourself and ask, “what do I REALLY want?” Fully enjoy your favorites. Eat slowly, chew throughly, savor the flavor and the freedom of allowing yourself to eat a variety of foods.

6. Focus on Quality, Not Quantity

Settle for nothing less than the best when possible. A high-quality, fresh, homemade meal is satisfying on more levels than a frozen meal you heat in the microwave. The increased satisfaction you experience will help curb your tendency to want more, more, more.

7. Slow Down Come Up for Air

Chew slowly, put your utensil down between bites. Swallow completely before taking your next bite. Have a slow contest. . Count to 10. Read something or say the following affirmation between bites: “I love to linger over every bite. I savor the flavor.”

8. Don’t Forget the Rest of Your Physical Needs

Some of us use food as a all-in-one cure for exhaustion, sadness, anger, thirst, boredom and more. Your body needs more than food. It also needs sleep (at least 6-8 hours a day) and exercise. Don’t forget to indulge your other senses besides taste such as sight, sound, smell and touch. Look at art or nature, listen to music, light a scented candle or get a massage. Your craving to eat when you’re not hungry may be related to deprivation in other areas of your life.

9. Reclaim Your “Me” Time

Is there a hobby you left in the garage? Dust off your tools and dig in the dirt. A little time alone or engaged in your favorite pastime can be so fulfilling that you actually forget about food. It’s almost impossible to engage in hobbies like gardening, crocheting, graphic design, sewing or writing and eat at the same time because your hands are too busy and you wouldn’t want to get dirt on your food or put your greasy fingers all over your projectwould you?

10. Stay Away From the Scale

The metal monster called the scale has incited many a food frenzy. Be it the celebratory “I lost weight, I’m going to treat myself” or the perfectionistic punishment of “I didn’t lose (or I gained) so what’s the point?” Most of us can rarely remain neutral or objective when it comes to those numbers on the scale. Take your power away from the scale. Throw it out the window or sell it at a garage sale. It’s not your friend!

Copyright 2005 Sheri Zampelli

Sheri O. Zampelli, M.S., CCH is a clinical hypnotherapist in private practice. She is the author of From Sabotage to Success - How to Overcome Self-Defeating Behavior and Reach Your True Potential. For more information, visit her website at http://www.donateyourweight.com

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