What You Need to Know to lose weight without dieting by Michelle May M.D.

1.Let go of the idea that there is a perfect diet that will finally solve your problems. The answer lies within you.

2.Whenever you have an urge to eat, instead of focusing on the food, first ask yourself, “Am I hungry?” Remember that hunger is a physical feeling. It is not the same thing as appetite, cravings, or the desire to eat.

3.If you are hungry, remember that there are no “good” or “bad” foods. You are less likely to overeat certain foods if you know that you can have them again when you really want them.

4.Stop eating when the hunger is gone but before you feel full, even if there is food left. Give up your membership to the Clean Plate Club!

5.If you are not hungry, ask yourself if something in your environment triggered your urge to eat and what you could do to reduce the trigger or distract yourself from it. For instance, could you put the candy dish out of sight or do something else for a while until you are actually hungry?

6.If there was an emotional trigger, ask yourself what you could do to better cope with that emotion. For instance, if stress triggered your urge to eat, could you try a relaxation exercise instead?

7.Don’t expect yourself to be perfect—it is not possible or even necessary.

By relearning to eat instinctively, you will see that eating to satisfy hunger is pleasurable and that it is good to eat foods that you enjoy. You will find that meeting your other needs in appropriate ways will bring balance and joy to your life. By learning these important skills, you will reach a healthier weight and a healthier lifestyle—without dieting!

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BIO:

Michelle May, M.D. is a practicing Board Certified Family Physician with expertise in the cognitive-behavioral aspects of weight management. She is the author of Am I Hungry? What To Do When Diets Don’t Work in collaboration with a Registered Dietitian and Psychologist. Visit her website www.AmIHungry.com for free health information, or sign up for fun and interactive workshops to help you achieve your health and weight loss goals.

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