One:

There is only one way to lose weight.  That is to make the number of calories EATEN lower than the number of calories BURNED.  When this happens, your body uses your stored fat as fuel for the rest of your activities.  This is hard work.  It is uncomfortable.  It takes commitment and time.  And it will challenge you mentally.

 

Two:

Every diet program, including surgery, is doing only one thing.  Making the number of calories eaten lower than the number of calories burned (see number One).  But diets are doing it temporarily.  What I am asking you to do is Change.  Forever.  Into a person who does not overeat on a regular basis, but instead takes care of herself and her body by learning how to eat the right amount of food.  I am asking you to do it in little steps, that feel do-able to you.

 

Three:

Every calorie counts.  Every calorie counts.  Every calorie counts.  Whether it's a social event, a midnight snack, a cocktail, a handful, vacation, depression, comfort, etc.  There is no free pass, because your body continues to operate on the calories in/calories out biology.  This cannot be changed.

 

Four:

Exercise!  And not just because it burns calories.  It also makes you feel stronger.  And it gives you energy.  And it elevates your mood.  And it boosts your metabolism.  And it helps you sleep.  One of my very favorite forms of exercise is walking because it can be done for the time that is required for all these benefits.  If you don't like it, do it anyway.  It is one of the keys to a fit and healthy life.

 

Five:

We know what to eat.  Fruits, vegetables, lean meat, whole grains, low fat dairy.  Get away from processed foods, fast food, junk food.  Stop buying it, it's not good for you or your spouse or kids or dog either.

 

Six:

If you do not know how many calories is in something, but you choose to eat it anyway, you are not ready to Change.  Really take a look at your commitment to your health and fitness.

 

Seven:

If you need a structured program, design it.  Then follow it.  Write out the foods you will eat each week, calories calculated ahead of time, then stick to it.  Changing your life does not work if you follow someone else's menu.  Use YOUR foods.  Get creative.  Change up your favorites to be healthier, lower calorie meals.  Create new ones.  Find recipes.  Exchange recipes.  If you don't, you will always go back to your foods.  But if you've Changed your foods, there is nothing to go back to.

 

Eight:

If you go out to eat without planning, you will end up overeating.  The only way to go out to eat is to know ahead of time what you will order.  And stick to it.  One way to do this is always order the same thing.  I ordered grilled chicken salad with dressing on the side (no egg, bacon, nuts, cheese, croutons) for years.  Another way is to look up the restaurant's website and find a meal that you like that is within your calories allowed for that day.  If the restaurant does not have this info available, I would either not go there or always order the same thing (ex., grilled chicken salad).

 

Nine:

If you have determined the number of calories for the day and you go over, you have to be willing to burn it off before bed.  For me, this meant many late nights on the treadmill before I learned this lesson.  Letting the number of calories slide and playing the game in your mind of making it up tomorrow or next week or next summer doesn't work.  You have to develop consistent behavior every day.

 

Ten:

Anything you think you may be giving up, or anything you are holding on to is really just holding you back.  None of the overeating I did was worth the way it made me feel.  And nothing is better than feeling unashamed, even proud of myself for the way I take care of myself and my commitment to my personal health and fitness.  No one is making you do this, it is your desire.  But you always have the right and the freedom to accept yourself as you are and be done with it.  But if you want to Change, you have to find new ways and you have to stay committed.  Do not stay in the emotional hell of limbo-land where you keep wishing and hoping you would change, but you don't.  The result of that is losing faith that this is within your control.  You have everything you need to make this change.  You have a teacher, you have group support, you have all the resources available to you.  Decide today to be completely honest, make no more excuses, and make it happen.

For more about Sue, visit www.clearrockfitness.com

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