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June 8, 2013

Woman Hugging Scale

Woman Hugging Scale

When I created the title for this post, I was tempted to include the word “easy” in it, but since I don’t only write about weight-loss but I struggle with it and have done so for most of my life; the truth is, that it doesn’t have to be complicated, but for hundreds of thousands of us, losing weight and maintaining a healthy weight, is anything but “easy.”

There are some simple truths involved, without a doubt, but as anyone in this position can tell you – there is a world of difference between simple and easy. So, let’s try and break it down so we can at least create a week of weight-loss into simple terms.

STEP 1: Design a road map –
It is very unlikely that anybody can get to where they would like to go without having a set of directions to get them there. In our weight loss for the week journey, our road map will consist of meal plans and a shopping list. You also should plan the times and locations for your meals. It is best to devote at least 20 minutes to your meals and to avoid distractions. Make mealtime just mealtime.

Gratefully, we are just a click away from nutritious, pre-planned, and delicious, low-calorie meal plans already designed for various calorie counts (depending on your desired daily intake for healthy weight loss.) I strongly recommend you start your online quest at Eating Well’s website. It is very likely that when you look under their diet and health tab for meal-planning, you won’t need to look any further. Simply pick your plan and jot down your weekly shopping list before heading out to your grocery store and don’t stray from it.

STEP 2: Remove triggers –
You need to know what foods are your worst downfalls. It is best to write up a list of the main offenders. If you have these in your home, make sure they are out of the way during your weekly weight-loss quest. If there are other people in your house who will be eating them, ask them up front to please be considerate of your efforts and let you know before they bring them out into plain view so you can avoid being close by at those times.

If there is nobody who is going to be eating them, then do yourself the kindness of giving them away to a local food bank or store them away where they are hard to gain access to. You may even want to just toss them. It is up to you.

STEP 3: Move a little more –
Without readjusting much of anything, just add one or two things each day in which you increase activity. If you normally take the elevator up to your office on the 2nd floor, try tackling the stairs a few days during the week. Do you usually park up close to the entrance to the grocery store? Park a bit further away this week. If you send someone else out to get the mail or take the dogs for a walk, pick a day or two during the week when you do it. And, if you usually fall into your favorite easy chair right after dinner, pick one or two days and take a walk around the block.

Journal or record –
Keep track of how you feel throughout the week. You can journal or if you have a tape recorder, tell your tale that way. The idea here is to honor your feelings and get to know more about your relationship with food. Are you feeling uneasy and anxious? Are you thinking about food between meals? Are you experiencing any feelings of deprivation? How about pride? When you get through the day do you have any extra energy? Keep track of it.

STEP 5: Support yourself –
Ideally, there is someone close to you who is fully-supporting of your choice to begin a healthier lifestyle. Call on friends who understand. If not, there are supports available for you on-line either in the form of groups or websites with other people who are experiencing the same struggles. Email me. I’d love to hear how your week is going. Read an inspirational post of someone who is working and finding the strength to do it. Keep your brain and heart engaged in the process.

This is your first week in your journey to a successful, sustained weight-loss. Keep posted for how to stick with it beyond the first week.


I’m a licensed clinical social worker and have worked extensively as a counselor with children, adolescents, couples and families. I combine professional experience in the mental health field along with my love of writing to provide insight into real-life experiences and relationships. I hope my down-to-earth approach to living a happier, more meaningful life is easy to understand and just as easy to start implementing right away for positive results!

  1. I’ve been watching your blog for a little while; it really interests me, especially the fact that you are writing from the position of health practitioner. You offer some great advice – thank you. I would just say about this post though that giving someone set rules to follow in dieting/weight loss is the easiest way to make them fall off the wagon. I have lost 100lbs (still 20-30 to go) and I would say the point at which dieting became easier for me is the point where I threw all of the ‘rules’ out of the window. I stopped calorie counting (instead used mindful eating), I stopped counting calories during exercise and did it for fun, I started weighing myself daily and not avoiding fat or foods considered a problem for weight loss. Up until then I found weight loss a real struggle and then it started to come off more easily. Perhaps these rules are good to get someone into weight loss but I think having rigid rules do not help in the long run precisely because we are all individual with different psychologies (which clearly youre aware of) and we are all going to respond to different ways of dieting. Of course, it doesnt matter about any approach to weight loss, its not going to work unless you are in the right place emotionally and can be focused on what you’re doing 🙂

    • Hi there,

      What a well-written comment! I really appreciate your input here and hope you do continue to follow along and comment! You are right regarding the fact that rules and regiments don’t work well for most people over long periods of time most of the time. There are some rare cases where the structure is necessary for them to succeed, but you are more like most people; myself included. The routine is a wonderful way to learn to trust your own judgment and choices better. If you start off with a routine like the one I am linking to, you will find results that keep motivation up and also a sense of well-being from being able to follow-through with the plan. It is not the type of thing I can do for the rest of my life, but the main point of this post is to see positive, healthy results in one week and to begin to change the approach and perception of eating. I hope that makes sense.


      • Thank you. Yes that makes perfect sense – and I am all for making positive and sustainable changes! 🙂

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