A Wholesome Approach to Your Health, Weight, & Life
Having treated thousands of patients over 20 years, I've seen the bigger picture. People often focus on just one part of their health without seeing how everything works together. Taking pride in one achievement makes sense, but many confuse this with winning some kind of race. Losing weight quickly, toning a body part, or just looking good becomes the goal for many of us, myself included. Instead, it helps to step back and think about what you really want in the long run.
When we label foods as "good" or "bad," eating becomes a way to judge ourselves. Try seeing food as a chance to enjoy yourself while giving your body healthy fuel. Think of it like putting quality gas in your car instead of cheap fuel that might make the engine break down. Next time you reach for an unhealthy snack, remember that this doesn't make you a bad person—you're just not making the healthiest choice right now.
It's also important to accept that not every choice has to be perfect. You should aim to make more good choices than bad ones. When you stop judging yourself so harshly, you might actually enjoy what you're eating for the first time in years.
This idea works for physical activity too. The word "exercise" often makes people think of something unpleasant, especially if they can't meet standards meant for young athletes. Being told you must exercise regularly or you'll never be healthy doesn't motivate most people. Words matter—encouraging physical activity as a lifestyle choice works better than using judgmental language.
Being heavier usually makes it harder to be active. But when people understand that small steps can build a foundation for lifelong health, they're more likely to become more active. There are many types of physical activity, and no single one appeals to everyone. Everyone can be active in some way, whether you weigh 150 or 350 pounds. The routine may differ, but the mental and physical benefits are the same.
One of my favorite tricks is to place workout clothes next to your bed or in your car before work. It has been shown that seeing your workout clothes makes you more likely to follow through with your routine. If running makes you feel sick, try a long walk instead. You can always increase your speed later. If lifting weights feels like torture, taking a few sessions with a good instructor could teach you how to use resistance exercise safely while improving your overall health.
Remember that two journeys are happening at the same time, and they work together. The small journey gets you from point A to B, giving you small wins that are easier to achieve. The long journey is made up of many small wins and lasts your whole life. In the end, you want to be proud of what you've accomplished, not what others told you to achieve. Once you stop judging yourself and accept that this will be a slow, lifelong journey, you'll finally feel the pressure lifted from your shoulders.
Stay Healthy, Stay Strong,
Dr. Leon Katz
www.drkatzweightloss.com
Sources as references:
Slow down—and try mindful eating
https://www.health.harvard.edu/staying-healthy/slow-downand-try-mindful-eating
American Heart Association - Resources on finding joy in physical activity https://www.heart.org/en/healthy-living/fitness/getting-active
National Weight Control Registry - Data on habits of people who maintain weight loss long-term http://www.nwcr.ws/Research/default.htm
Mayo Clinic - Information on the connection between mental wellbeing and weight management https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
CDC's Division of Nutrition and Physical Activity - Guidelines on balanced nutrition https://www.cdc.gov/nutrition/
This article is meant for educational purposes. Please speak to your healthcare provider for further information.
