You don’t need me to tell you which foods are fattening; you probably already know that. You don’t need me to tell you to cut down on your portion size – you know that too. But you might not know what makes you reach for unhealthy foods, and what gets in the way of you keeping to your goals – that’s where I come in!
I’m a believer in the slow and steady approach to weight loss, and the more success I have in helping people avoid yoyo dieting, the more I am convinced that the trick is to find ways to make a healthier lifestyle fit around you, not the other way around.
There’s good published research to suggest that if you tackle your weight issues with good behaviour-change tools, you’re more likely to lose weight and most importantly, keep it off. Having practised behaviour-change strategies for years, I believe the Counterweight method is an effective way to lose weight. Here’s why, and what it could mean for you…
Why count on Counterweight?
This programme fits me like a glove because all my working life I’ve ensured my advice is based on good published evidence that encourages realistic weight loss. This philosophy promotes simple ways to change your eating behaviour, your activity levels and crucially, the thought processes that led you to becoming overweight in the first place! This is exactly the type of thinking that I practise and believe in; there’s no point in learning about fat and calories if we’re still holding on to those old habits that make us overeat.
The 5-10% Factor – how to get results
With this approach, I can help you lose 5-10% of your body weight and keep it off (many people lose more, but this is a realistic amount with great benefits). There is a body of proven medical evidence to show that when you set realistic goals as part of the programme, 7 out of 10 people will lose weight and keep it off. Here’s what 5-10% weight loss can do:
- Lower your blood pressure
- Improve blood cholesterol
- Reduce your risk of getting Type 2 diabetes
- Reduce breathlessness
- Reduce damage to your joints
- Help you feel less tired and stressed
So, are you ready to lose weight?
You might think “I’m always ready!” but this is a really important question if you want to avoid the pitfalls of a short-term fad. Is it time for you NOW to make lifestyle changes for good?
The Programme suggests you fill in a chart like this: jot down the pros and cons of losing weight:
|Advantages (pros)||Disadvantages (cons)|
|Good things that will happen if I lose weight e.g. I’ll feel more confident at work||Things that will get in the way of me losing weight e.g. I’m hungry at night and enjoy endless snacking in front of the TV|
Assessing what might get in the way helps you find solutions that can prevent you falling into old habits again, and it will keep you focussed on your bigger goal: getting to your target weight and staying there. For example, you may snack on ice-cream or chocolate at night in front of the TV because it gives you pleasure or it’s comforting; there’s a pay-off for every habit. It’s important to check if you’re willing to examine and improve on these habits before you go on a weight loss programme – there’s no point committing to something if you’re not ready to make changes that fit your new healthier lifestyle. Noticing our habits helps us find alternatives that give us a similar benefit (such as having healthier snacks accessible, or deciding that TV snacks are ok on weekends).
If you’ve tried diets in the past and failed, come and join me to find positive and empowering options that prevent you from falling into the same traps you did last time. With traditional dieting, research shows around 80% of people regain weight within a 2-year period (Dieting Does Not Work UCLA Report, American Psychologist April 2007).
How do you lose weight for good?
This is a structured adult lifestyle programme, which involves six tailored one-to-one consultations over a period of three months. We agree goals that are right for you: we address your barriers, problems you’ve had in the past, your lifestyle habits, food preferences, and so on. A session lasts about half an hour (the first one will be about 45 minutes) and you can do this on Skype or on the phone. Each time you’ll be given more tips and we’ll review how you got on since the last session and what might need to change. You’ll get simple handouts at each consultation and there are fun quizzes and exercises that help keep you on track.
In the end this is about what works for you; it’s not a standard diet that is mass-produced. Once you get to the 3-month review, we can agree how you’d like me to support you further. You may be well equipped by then to have taken on simple achievable changes for good, or you might like to have a booster session every couple of months.