Dieting - Planning For Weight Loss

Planning for Weight Loss should span various aspects of your life:

1. Planning for meals and snacks

Identify what food choices you need to make to lose weight and how you can add them to your daily diet. Write out meal and snack options and post them on your fridge to avoid making the wrong choice when you're hungry or when you're in a hurry.

2. Planning for your weaknesses

For many people, chocolate is the main weakness. If so, then plan for it by allowing yourself chocolate on a certain day of the week. You must, however, plan exactly which day you will have it, which type, and what quantity; this reduces the chances of your chocolate cravings turning into 'binges'.

3. Planning for relapses

(i.e. times when the eating plan goes out the window). Research shows that it is better to except relapses and plan for them rather than completely give up when things go wrong. If you have a relapse plan, then binging incidents would be a one-off and you would shortly get back on track. Just make sure that relapses are not a common occurrence and that you immediately recognise them as a relapse (not a failure).

4. Planning for sabotage

Sabotage means all the events or people (including yourself) that might come in the way of your weight loss plan. Plan what to tell yourself, what to tell others, and how to adjust your weight loss programme to your environment.

Are you hungry or full?

If you were told to finish your plate as a child, or if you find yourself eating because you're sad, eating because you're happy, or eating for the sake of eating, then your hunger and satiety (feeling full) signals may be messed up.

In order for your weight loss eating plan to be effective, you have to start trusting your body again and giving it the responsibility of keeping you healthy. As human beings, we come with built-in mechanisms that protect us and help us survive. part of these mechanisms are the hunger and satiety signals that tell us to eat when we're hungry and to stop when we're full.

The problem is that you probably spent many years ignoring these signals, which means they are now either non-existent or very faint. As children, these signals are very powerful but they get weaker and weaker as we grow older and learn to ignore them.

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