HiAdd new words from book
Let's begin with the most important principle: If you want to be a slim person you have to think, behave and eat like a slim person for the rest of your life. How do you do that? I will transform and empower you to live and eat like the slim person you really are.
So how do slim people eat? Slim people (that's you from now on) eat the amount of food needed to maintain their slim weight. It works like this: A person, any person, large or small, maintains their weight at the level for which they consistently eat food (calories). So if a person consistently consumes the amount of food needed to maintain their slim weight, over time their body will reach and maintain that weight!
What is different about this program is that from the very first day you will learn to eat the amount of food you need to maintain your slim weight. Every other program asks you to do this only after you have 'dieted' and reached your goal weight. But do not be alarmed. It is a learning process. Over 12 weeks I will teach you how to change your thinking, habits and lifestyle forever! Your weight loss will be slow and gradual but it will be healthy and permanent.
To reach your slim weight you will have to change your thinking about yourself, about food and about eating. And how do you do this? By learning to think like a slim person, starting from the very first day. On Day 1 each week I will reveal how a slim person thinks. That person is you, the real slim you hidden inside, just waiting to get out! You will be transformed into someone who thinks, behaves and eats like a slim person, in fact someone who is a slim person, mentally at first and then revealed by your new slim body.
As impossible and as ridiculous as this may sound, you should begin to think of yourself as a slim person from this very moment! It will take practice and discipline (the only discipline this program requires) but this is the greatest change you must make. It works like this: If you think of yourself as a slim person you will start to behave like a slim person, changing your attitudes and habits regarding food, eating, your priorities and your whole life. You will develop a new way of thinking and eating for the rest of your life!
How does a slim person do this? By listening to and working with their body, a slim person naturally eats the amount of food they need to maintain their slim weight. It is not a matter of willpower. I will teach you how to work with your body instead of fighting against it or trying to impose your will on it. As a slim thinker you will learn to listen to and work with your body: to eat in response to hunger, to stop when you are satisfied, and to eat foods that reduce your hunger and keep you satisfied for longer, all so that you are able to naturally and easily eat the amount of food you need to maintain your slim weight. This is how slim people eat!
I take a very holistic approach so there are no harmful thoughts or behaviours left to undermine all your good efforts. You will deal with the emotional hunger that you confuse with physical hunger, working out how to meet your emotional needs in far more constructive ways. You will replace your bad habits with effective good habits and strategies. And, like a slim person, you will incorporate much more activity into your new life and eat a healthy balanced diet.
Each day in the week has a self-contained theme which progresses from week to week over 12 weeks, with a debrief and reflection on Day 7. The themes are:
Day 2 Working with your body
Day 3 Establishing new habits
Day 4 Dealing with emotional hunger
Day 5 Getting active
Day 6 Enjoying a healthy balanced diet
Day 7 Debrief and reflection
Most days have a food diary and questions to answer in keeping with the theme of that day, and space to write or use in any way you like, related to weight-loss or not. The only other thing you will need is a calorie counter. (Appendix 2 also has a useful calorie guide.)
My approach is one of tough love. You may even find me badgering or patronising. I may make you angry. It's OK if you yell at me that I don't understand. But real and permanent changes will have to be made and you will have to dig deep in order to make them. It is my job to ask the tough questions. It is your job to answer them truthfully and through that process discover what works for you. But I will be here, right beside you every step of the way for the next 12 weeks as you learn new thinking, behaviours, habits, strategies and skills.
I am an interactive workbook. Make me personal to you as you work through me. Some days may not be relevant to you and your situation (but never be too quick to come to that conclusion - are you sure you are not in denial?). Other days will be just what you need to hear, think about and change, whether you like it or not.
Why an interactive workbook? Because research has found that when you slow down and take the time to think deeply, write down and analyse your thoughts and responses, you can uncover and take on board new ideas and behaviours that will lead to lasting change and real weight-loss. Change is going to take time. You will record and reflect on your own thoughts and behaviours as they change. You will both put into practice much that you already know and discover new things about yourself that will set you free from overeating. And we will be going deep, deep, deep!
It is very important that you work through me one day at a time. In fact, I will only be revealed to you one day at a time. Each day you will be required to think through an issue carefully and make a response or undertake an activity and diary your progress. Quality is better than quantity. Important ideas will be reinforced weekly to embed the changes you will be making.
Over the next 12 weeks you will use me as a tool to draw out of yourself what you need to learn, know, think and put into practice one day at a time. Some days will be very revealing, others less so (depending on your individual needs) but each day is important. Discover what works for you, be ready for the 'lightbulb' moments and act on them.
I can be used in conjunction with any other sensible and reputable eating program. Perhaps you go to Weight Watchers or a similar program or perhaps you have had weight loss surgery such as a lap band. Because I deal with thinking about food and eating, and corresponding behaviours, I can be used alongside any such program. I am, however, not compatible with any extremely low calorie "diet" or any program that requires restrictive or unbalanced food combinations. Finally, please do check me out with your doctor if you have any concerns.
So now it is time to get started...
The entire contents of Fat Chance! (workbook and online) are subject to copyright. All rights are reserved. No part of this program may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage or retrieval system, without permission in writing from the author or copyright owner. Your support of the author's rights is appreciated.
The information contained in this program is not intended to replace advice from your doctor or health care professional regarding your specific situation. Starting any weight-loss program and all matters relating to your health should be discussed with your doctor first. Use of the information in this program is at the reader's discretion. The author and publisher are not responsible for any misuse of the information provided.