10 COMMANDMENTS FOR WEIGHT LOSS AND CONTROL!

weight loss

By Dr. Derek Llewellyn-Jones. [Edited and customized]

#1: YOU MUST EAT REGULARLY

Have regular eating times. This will reduce the urge to overeat!

#2: YOU MUST AVOID “CRASH” DIETS AND FAST WEIGHT LOSS.

Starving yourself, strict dieting, and undereating, eventually, stimulate overeating—this leads to weight gain. The initial “weight” lost is water, not fat, and this “weight” will return as soon as your body rehydrates.

#3: YOU MUST PLAN A SIMPLE AND ENJOYABLE EXERCISE PROGRAMME.

Exercise increases the amount of energy your body needs—and leads to weight loss If done regularly. Consider skipping, brisk-walking, cycling, jogging, swimming, and vigorous dancing.

#4: YOU MUST EAT A WIDE VARIETY OF DIFFERENT FOODS.

The greater the range and variety of foods you eat, the better the chance you will be giving you body the required nutrition.

#5: YOU MUST NEVER “BAN” ANY FOODS.

Even adults, like children, want what they are told they cannot have. Legalization often works better than prohibition. Simply focus on what you need.

#6: YOU MUST REDUCE THE TIME YOU SPEND PREPARING FOOD AND THE TIME YOU SPEND WITH FOOD.

The more time you spend around food, thinking about food, preparing food and being reminded of food, the more likely you are to eat. The television food adverts are a powerful stimulus.

#7: YOU MUST LEARN TO EAT WITH YOUR FAMILY AND FRIENDS.

If you eat with the people you live with, you will not spend extra time planning, cooking, or preparing food for yourself, and you may eat more slowly because of the company. Most people overeat secretly when they are not with others.

#8: YOU MUST LEARN TO ONLY EAT AT A TABLE, AND USE UTENSILS.

This may help you to eat less and slower;  and prevent “picking” at food, “grazing” and eating the children’s leftovers!

#9: YOU MUST EAT LESS FAT.

Have low-fat dairy products, cut the fat off meat and chicken, have only small amount of butter, margarine, or oil. Restrict intake of cakes, chips, and chocolate to special occasions, and even then have only small amounts.

#10: YOU MUST BE AWARE OF “STRESS” OR “EMOTIONAL” EATING.

Try to eat only for the need of supplying your body with nutrients. Avoid eating based on feelings and emotions. Some ladies have to learn to like themselves before they can lose weight. Waiting for weight loss to make you feel better about yourself is likely to be disappointing.

What works for you? Tell me… .

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Dr. ‘Malik Haruna King is a practicing Nigerian Medical Doctor and Sex Therapist. He helps people with sensitive health issues find answers to questions they are too ashamed to ask!