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BY JESSICA SEGOVIA-YAP, MD
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THE YEAR is almost over and we are all excited to welcome the new one. And with the excitement it has also been, well, a tradition that we come up with our list of New Year’s Resolutions. I believe that most if not all would have on top of their list: “Living a healthier life” or “Losing weight” for that matter.
But did you know that weight loss is the least likely resolution to be achieved? Research shows that fewer than one percent of people with a serious weight problem are going into a right-sized body in any given year. In one study, it showed that the probability of obese subjects attaining normal weight was one in 210 for men and one in 124 for women. And the statistics is even much lower for those who are morbidly obese.
Yes, the cycle just repeats itself, even for me. The initial few weeks of the year, a lot of people troop to the gym at an average of four times a week and slowly wanes as the days, weeks and months go by until eventually they stop. Even with dieting, after a few months everybody forgets and does not care about their healthy diet plan.
So why do people struggle to achieve their weight loss resolutions?
Most obese persons already have this idea in their minds that their weight loss scheme is bound to fail thus they will not have the proper motivation to succeed.
Another reason is that people have a fundamentally flawed mentality about the process. They think that weight loss is as simple as eating less and exercising more. Well yes, in essence it is, but experts say you really have to reprogram your brain to achieve this.
So how do we reprogram our brain? Reprogramming your brain includes:
Focusing on diet rather than exercise. We need to prioritize dieting over gym workouts as we have this tendency to reward ourselves mentally whenever we sweat it out. And then our cheat days multiply. Also it takes up most of our time, which is also the No. 1 reason why most people do not exercise anymore. Thus, when we spend most of our time in the gym, we do not have time anymore to prepare for a healthy meal, thus we end up eating unhealthy food which defeats the purpose of exercising.
Exercising, though, also has a lot of positive effects: it boosts self-esteem, increases longevity, improves memory and cardiovascular stamina. But again, research proves that it does little – if anything – to help drop those excess pounds.
Make right food decisions: Experts strongly suggest that you make a meal plan, all meals in one day included. Making it on a daily basis, like the night before, is the best option. And strictly stick to it. This eventually becomes an easier task and you will notice a huge difference.
Practice self-care and gratitude. Meditate daily and always be grateful. Pamper yourself on an occasional spa and feel-good exercises.
Eat three meals a day. It has been found out that for your weight loss program to be successful, you have to have a system. No short cuts. And learn to say no, whenever you are being offered something and it is not meal time yet.
Weigh yourselves regularly. This will give you an idea how far you’ve gone and how much more you need to go.
I hope this can motivate you to have the body you have been dreaming of. Have a blessed, healthy and happy 2018 to all!
***
Jessica P. Segovia-Yap, M.D., FPAFP is a Diplomate and Fellow of the Philippine Academy of Family Physicians. She is a practicing Family Medicine Specialist and holds clinic at the Medical Arts Building of Iloilo Mission Hospital. For comments, questions and suggestions, you may email at drjec.is.in@ gmail.com./PN
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