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As you move toward the platter of cookies in the coffee
room, you know you're not about to fight temptation. Why bother dieting
now, you ask yourself. You'll start after your birthday This probably isn't the first holiday season you've put off your diet. But it can be the last, if you get serious now. "It's a real mistake to put off a diet," said Kirschenbaum, a professor of psychiatry and behavioral sciences at North-western University Medical School in Evanston, Ill., and the author of "The 9 Truths about Weight Loss", (Henry Holt and Company, 2000). "Everything counts. Weight controllers have to get clear about this. You don't want to have a final blowout before you diet. Why would you want to go on that last chocolate binge? "It's so self-destructive," said Kirschenbaum, who has done considerable diet research as director of the Center for Behavioral Medicine and Sports Psychology in Chicago. "You can be very effective dieting for six days, then have a one- day blowout and erase all your efforts on the seventh day." Improving your attitude will enhance your chances of keeping weight off, he added. "You won't be successful if you think a diet is punitive. Don't beat yourself up. Some people get into a 'why me?' thing -- 'Why do I have to deal with this when other people don't?' Don't rebel against it." Kirschenbaum suggests we learn to love the food that's safe. "You can have so much food that's wonderful, tastes good and is healthy," he explains. "Why get excited about grease?" You may find that you're resistant to change, and that's
natural, according to Kirschenbaum. "Change puts us outside our
comfort zone ... but we have to take the plunge. Think He suggests you begin by setting goals. "In 200 studies of goal-setting, 93 percent of goal-setting led to performance improvement. Specific, well-defined goals do way better than vague goals. Making a resolution takes about 20 seconds, he said. But making a specific plan takes more time, more commitment, and that's why it will work better. "Measurable and important goals can be met when you are specific," he said. Your goal could start with a five-block walk every day. Then you might add the goal of switching from your mid-morning doughnut to an apple. Kirschenbaum doesn't emphasize short-term diets.
Instead, he urges his clients to get more exercise, keep diaries so they
know what they're eating and switch to low-fat, low-calorie "Writing things down diffuses emotions. It's one of
the keys," said Kirschenbaum. "Instead of saying, 'A doughnut is
horrible', say that it has 12 grams of fat. Eating a doughnut isn't a Often people blame themselves when they pig out, and Kirschenbaum says that's not useful. "Lapses are inevitable. It's not about whether you're a good or bad human being. You can have (food) moments you're not proud of. It's OK," he said. Use these tips from Kirschenbaum to improve your chances
for 1. Make an immediate commitment to eating less and
getting more 2. Make a promise to someone. You're more likely to stay
on 3. Build on success. If you were able to get through the
office 4. Think of how bad you'd feel if you failed at your diet. 5. Be around others who are dieting. If you're with
other 6. Get support from your family and friends. Their
optimism And make it your goal to include more recipes like this
zesty Flank Steak with Orange Salsa Wrap 1 (12-ounce) flank steak Rub the flank steak on both sides with paprika and lime Place in a shallow bowl and refrigerate one hour. For salsa, peel oranges and cut into 1/2-inch chunks.
Place Broil beef 4 to 5 inches from heat until medium-rare,
about To serve, arrange one-fourth of meat on each of 4
tortillas. Each serving has: 305 calories; 11 grams of fat; 20
grams of (c) 2000, Distributed by Los Angeles Times Syndicate |
