Losing weight is a goal that many people have, but on its own is unlikely to make any difference in their lives. Indeed, the statement 'lose weight' can be misleading and result in nothing more than damaged self-esteem and reduced confidence.
Dr Arya Sharma is the chair of obesity research and management at the University of Alberta and a noted expert in the field who regularly appears on national media. He describes his approach to some of his patients, telling them: "No. You don't need to lose weight."
A rather shocking statement to make to an obese man or woman, but he backs it up with his main point that before you can lose weight, you have to stop gaining it.
Almost anyone who is overweight or obese is anxious to dive right into losing weight. Their desperation to do whatever it takes misleads their efforts because they first need to get their need to eat under control.
One of the main challenges to controlling or losing weight comes from the language we use.
For example, the goal is to 'lose weight,' but that says nothing about what the person needs to do. It's like telling a soccer player to score more goals. That sounds great, but it's not actionable. Instead, why not tell him or her to take more shots at the net? That is easily measured and acted on, and more likely to result in 'more goals' as desired.
Saying 'lose weight' or even a very specific 'lose 20 pounds' misses the point because it is not about behaviour - it's only about the goal.
To achieve a desired end, a person needs to change their behaviour; they need to know what to do, not just what to shoot for. If the right thing to do is to start exercising, there is a much better chance it will happen because it's a behaviour.
As Sharma explains, if your doctor 'prescribes' losing weight, he's only prescribing an outcome, not the behaviour that could result in success. If the goal is to change behaviour, then the goals should also be behavioural. For example, a goal to eat a proper breakfast at least five mornings a week or not to eat out more than twice a week are specific, measurable, attainable and realistic behavioural goals, whereas 'losing 10 pounds this month' is certainly not.
Cognitive Behavioural Therapy (CBT) is an effective way to achieve personal goals, whether to lose weight or to stop smoking or what have you. The approach focuses on changing behaviour, on making changes and sticking to them.
Underlying CBT is a rather simple method based on setting good goals and working to make them happen. It starts with setting good goals. These are specific, flexible and not overly ambitious, so achieving it is likely.
Self-monitoring means paying attention to your actions and to identify blocks to changing your behaviour. This means avoiding negative self-judgment. Instead, identify and plan for real barriers. Feedback and reinforcement from outside sources can help keep you motivated, or help you identify your barriers and change behaviour.
Believing you can do it and then achieving some goals will do wonders to boost confidence and encourage continued efforts. And incentives will support your efforts. Try rewarding yourself (no, not with food) for achieving goals. For example, a special night out for having walked every day for a week.
Losing weight is useless on its own, maybe even negative when you fail. Why? Because there is no actionable behaviour connected to the phrase. Instead, consider clearly stating what you will do.
Do enough of the right things and weight loss will come, almost by magic.
Editor's note: Dr. Paul Martiquet is the medical health officer for rural Vancouver Coastal Health including Powell River, the Sunshine Coast, Sea-to-Sky, Bella Bella and Bella Coola.
