Resetting the mental images
(a silent verbal
process): Think about positive
effects of being slim, and conversely the negative effects about being fat. Imaging
you are conversing with a close
friend. In this imaginary conversation
explain how your life has changed since you have become fat. Describe the limitations
that obesity has
placed upon what you do, and how carrying that extra weight makes all physical
activities more difficult. Then go on in
this imaginary conversation to Plot out a course of action which will result in
weight loss. Repeat to yourself various
statements as though you are rehearsing a speech. Practice repeatedly this mental
such practice makes future discussions with friends easier. Resetting
the mental image as to the acceptable weight is an essential element in
obtaining that weight.
2. CONVERSATIONS: Tell everyone about how you are going on
a diet. Describe how important it is and
that you are now beginning a new phase of your life. Talk about how so many
important things will
be improved, such as your health, ability to work, play sports, sex, and your
marriage. Ask them questions about
diet. Engage your friends in
conversation about diet. End with asking them to help you say on your
diet. Then list various things they can
do to help, including bringing up the topic of your diet the next time you meet
3. VISUALIZATION: Carry a photo of you when taken when
prior to becoming fat and a current unflattering photo. Put similar photos on
your desk. Have a picture taken of you in a bathing
suit, make copies of it, and place them in several places such as the
refrigerator, kitchen table, and desk, where they will remind you that you are
on a diet. Imagine yourself thin and
having to carry 50 pounds of fat in a backpack wherever you go. Visualize participating
in activities that
you would like to do, but don’t (or don’t do well) because you’re fat.
Visualize you with friends playing sports,
jogging, cycling, hiking, swimming, etc.
Imagine yourself thin and having a life full of hot love with a special
person. Visualize how much happier your
spouse will be when you become physically attractive again. Imagine how much
more self-esteem you will have once thin.
& STUDIES: Find books on diet
and read them. Find medical articles on
metabolism, diet, and medical intervention.
Take notes and discuss the subject matter with friends. Especially study
the negative health
consequences (see end of paper for a table on health consequences) such as
about arthritis, heart disease, and diabetes.
The moderately obese person lives on an average 5 years less than the
person who is not obese, and 8 years less than the fit person. Many diseases
are greatly increased with
weight gain including cancer (most carcinogens are fat soluble), arthritis,
diabetes, and coronary diseases being the most significant. Knowledge is one
of the cornerstones to
success. Studies are part of becoming
more involved in the weight loss process.
A. EATING HABITS, QUANTITY AND TYPE
Before beginning to eat, discuss your diet with your companions. Bring
up, among other things, what you are
doing to limit the amount of food to be consumed.
When eating by yourself, get out the amount you plan to eat and put it
in your plate, and then put away the containers of food. If it helps, have pre-measured
portions in baggies.
Don’t leave snacks out or in handy places. Some people even put
a lock on their
refrigerator, to make not so easy to open it.
Avoid large meals, for they stretch the stomach. If going to a restaurant,
chose one with
small portions and cheap food. Avoid
making the eating out a special treat.
Making eating more pleasurable means you will look forward to eating
again. Make it more like a necessity,
than a fun activity.
Put off the first meal as long as possible. Wait till you are good and
Put off each subsequent meal until you are good and hungry.
Don’t eat three hours before going to bed.
Eat only enough to take away your hunger.
Eat slowly and think about your diet while eating.
Avoid eating while reading, listening to music, or watching television
since this will interfere with your thinking about your diet.
When quite hungry, eat a small snack rather than having a large
meal. A few almonds go a long way.
Eat less than your normal portion.
Choose filling, low-fat, low sugar, high protein meals and snacks.
Avoid foods that improve your appetite and things that are not filling
such as fruits and chocolates.
B. WHAT TO EAT:
Avoid foods which you are likely to eat too much of. The best way
is to not buy them in the
Drink water or diet soda. Many
people consume over a 1,000 calories per day in fluids.
Avoid foods with more than 10% fat content. Fats contribute 3 times as
many calories per
gram as carbohydrates.
Avoid foods that aren’t filling such as fruits and sherbet, and other
foods that increase your appetite or reduce the amount of time after a meal
that it will take before you are again hungry.
Don’t use calories as a guide,[i]
rather the percentage of fat and of simple carbohydrates. Cellulose calories
are not an accurate
measurement of the energy derived from foods.
Eat foods that are high in protein or cellulose.
Set up a journal in a stenographer’s table and take it with you. Records
are much better than
time you spent in conversation,
visualization, contemplation, and studies.
Track daily what you have eaten, how much, when, and where.
Record any causal observations, such as an association between eating
and being bored.
your log and think about how you can
improve your eating patterns.
Purchase a copy of the USDA handbook on foods, Composition of Foods, from
the Government Printing Office. Type out
a table of the foods you commonly eat, their percentage water, carbohydrate,
protein, and fat grams.
Purchase and read a university nutrition book and take notes.
For online information http://www.wikipedia.org/,
, and http://www.mayoclinic.org/ are good sources for formation
and health. For a well-researched site
that has a prudent skepticism about the pharmaceutical industry’s manipulation
of the medical field, go to http://healthfully.org/. http://worstpills.org/
a good, though limited resource.
From your log you will learn what occurred prior to you over
eating. Avoid those situations.
Avoid social situations conducive to over indulgence, such a spot lucks,
dining out, and drinking parties.
Avoid friends who have eating problems, they will reinforce behavior
inconsistent with weight loss.
The more ritualized your meals; the easier it is to control your
consumption. Thus by eating at the same
time and same location, it is easier to establish a pattern of good choice of
foods and amount of foods, and repeat that pattern.
Try not to make the meal something looked forward to. Limit its social
setting; choose bland foods,
find other activities that you prefer, so that eating is taking you away from
those enjoyed activities. In other
words, try to turn eating into an activity like refueling the car, a necessity
rather than a pleasure.
Avoid cooking for others (and thus the social reinforcement), rather do
the dishes and clean up.
Tell your beloved that he/she is not to make preparing a meal an
expression of love, rather to k keep it simple, nutritional, and low in fats
ACTIVITIES AND DIET
Increase your metabolism by engaging in more physical activities: walk
more, climb stairs, mow the lawn, and
such. Take up active sports such as
running, cycling, tennis, roller-skating, and swimming.
Increase your muscle tone, and thus increase your metabolism. Join a
gym and take up weight training. Do isometrics and isotonics (tightening your
muscles) frequently throughout the day.
Get your family and friends involved with you in sports and weight
training. Set a schedule for sports and
Avoid drugs that make you relax or make you make you dopey, such as
tranquillizers. Many drugs have this
effect such as statins, muscle relaxants, and anti-nauseous drugs. If the drug
package warns of drowsiness it is
probably a tranquillizer. The drug
industry is very good at finding new indications for their tranquilizers, which
only have to be slightly better than a placebo for to receive FDA approval—and
side effects are seldom a reason to deny approval. You need all your energy
and wits so that you
can exercise, so you can work harder, and so you will have the sharpness of
mind and drive to stick to your diet.
alcohol; it contains empty
calories (7/gram of alcohol) and will reduce your activity level.
If you must take a recreational drug, choose amphetamines or LSD; both
suppress your appetite and increase your activity level. Warning, amphetamines
have very high abuse potential.
Some people take diet drugs to help with diet. Though the drug industry
and their doctors
want these drugs to be used long term; however, best results are obtained short
term. The most effective are in the
amphetamine family. They are very safe
in small doses. The best routine should
be to take 5 or if necessary 10 mgs of amphetamine (a small dose) in the
morning, for it will reduce the appetite all day and increase the drive to work
and exercise. They are a mood elevator, and thus have very significant abuse
potential. Do this for about 2 weeks, so
as to establish good-diet habits. Discontinuation
is important because tolerance to appetite suppression and mood
elevation occurs rapidly; it becomes significant within 2 weeks. Fortunately
amphetamine effectiveness gets
reset gradually. Thus in 3 month, usage
for a couple of days is effective at the low original dosage of 5 to 10
mgs. They are cross tolerant with
cocaine and other drugs that affect the catecholamine receptors. Amphetamines
also very significantly reduce
boredom and are a powerful aphrodisiac.
Because of their mood elevation and reduction of boredom, and a lack of
unpleasant side effects, amphetamine type drugs have the highest abuse potential. In large doses there are some unpleasant
effects, and repeated recreational usage has significant disadvantageous
behavioral consequences. People who are
prone to drug abuse should not try
amphetamine type drugs, even if obtained by from
[i] Carbohydrates are inaccurate
reasons. It is a simple measure of food
energy: one calorie is defined as the
amount of heat necessary to raise one gram of water one degree centigrade. The
dried food is burnt in a closed container
with water. However, not all things that
burns in a calorimeter or sources of energy in the body. Normally protein, for
example, is not used to
convert ATP molecule to ADP, the
principle source of biological energy in our body. Another is cellulose a complex
for which we lack the enzyme to break it into simple carbohydrates that can be absorbed
into the body. Cellulose doesn’t count
for us, though it does in a calorimeter.