“Thin From Within” | Eat Sanely

This is a crucial question as you set out to eat more sanely and to manage your weight for good. Today I posted Part II on this subject at Psychology Today (http://www.psychologytoday.com/blog/thin-within). This is also the beginning of the change process outlined in the EatSanely workbook. Both the workbook materials and the blogs—recent and upcoming—aim to give you tools for mapping your own path to healthy weight and eating sanity. I believe that path can lead to much more than a fit body. It can lead to confidence. It can strengthen your ability to live in the world in the way you really want to.

In keeping with that, I’ve been asked to contribute to the online magazine YourTango (www.yourtango.com/tereseweinsteinkatz ). This site focuses on relationships—meeting people, falling in love, getting married, solving problems. The editors recognize a place for self-care and weight management in that mix. So YourTango articles, too, will sometimes provide tools for defining what’s best for you.

I invite your comments and questions as you map your own paths.

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EAT SANELY WORKBOOK NOW IN PAPERBACK!

Thursday, March 17th, 2011

The EatSanely workbook course is now available in convenient paperback form!

EatSanely: Get Off the Diet Roller Coaster for Good is the first in a series of publications available from www.eatsanely.com It contains the step-by-step modules of the original EatSanely course. The workbook is meant to guide you through the process of beginning, and then keeping on, eating more sanely. With it you can target weight loss, weight maintenance, healthier eating and exercise habits. You can define a way of eating you’d like to stick with, then prepare to make the changes you’ll need. This comprehensive workbook will help you problem-solve, adjust the thinking and habits that might have blocked your way to success in the past.

Most of us have ideas about how we want to eat….but have trouble sticking to the path. The workbook materials will help you understand why this happens and how you can make changes that stick.

As with the original course format, you can still follow Eat Sanely as a self-help or coach-assisted course. As self-help, you complete the modules, or chapters, at your own pace. With coach assistance, you complete the modules over several weeks with intermittent phone coaching sessions. You can get information about how this process works by clicking on the tabs above.

I’m very happy to announce this publication—and I look forward to sharing information over the coming weeks about companion materials meant to help you on your path to better eating, health, and happiness.

Dr. Katz

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ONE DIET DOESN’T FIT ALL

Friday, March 4th, 2011

As I prepare to launch my new workbook (the Eat Sanely course in convenient paperback form), I’m focusing on that first crucial step in sane eating: identifying a way of eating that will work for you. And by that I mean—work for you on and on, not just for the course of a diet that will fall apart. While both the workbook and my coaching services offer concrete help with this, I’m blogging about the topic in general for the next couple of weeks. Look for the initial entry at Psychology Today: http://www.psychologytoday.com/blog/thin-within Here, I start the discussion with “One Diet Doesn’t Fit All”.

I’ll post workbook information here later this week….stay tuned!

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WHEN DIET THINKING ADDS POUNDS

Wednesday, February 2nd, 2011

My Psychology Today blog talks about how those many, many diets can block the way to true weight loss success. You can read at http://www.psychologytoday.com/blog/thin-within .

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HAS YOUR NEW YEAR’S RESOLUTION FIZZLED YET? Thoughts on sticking with them, reviving them

Wednesday, January 12th, 2011

As promised, I’ll be returning to the subject of New Year’s diet resolutions, and how to make them stick, in my next eatsanely.com blog. Here are some related thoughts posted today at Thin From Within:

http://www.psychologytoday.com/blog/thin-within

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MORE ON SPEAKING UP, HOLIDAYS, AND FAMILIES

Friday, November 19th, 2010

To follow up on two themes of importance this time of year–speaking up, and staying in shape this challenging season–I offer two more links that I hope you’ll find helpful.

First, my blog on assertiveness caught the attention of thatsfit.ca, on aol. Find the interview at: http://www.thatsfit.ca/2010/11/16/lose-weight-assertiveness/

Nourishing your ability to speak up where needed, and to stay in shape through the holidays, leads us straight to talk of family visits. This is the subject of yesterday’s Thin From Within post at: http://www.psychologytoday.com/blog/thin-within
Here’s to enjoying Thanksgiving, with sane eating more or less intact!

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SPEAK UP TO KEEP WEIGHT DOWN: For the Holidays and Beyond

Thursday, November 4th, 2010

As we near the holiday season—and its inevitable challenges to sane eating and weight control—I’m highlighting the importance of speaking up. For stating your needs and preferences becomes especially important in the holiday push to join in, avoid making waves, and keep others happy. It’s not that joining in and making others happy is bad. It can lead to the abandonment of self-care, though, and of course to regained weight. And for this we often end up feeling pretty unhappy ourselves.

Speaking up can prove hard at times, perhaps especially in this season. I offer here some quick reading resources to help you get through these weeks feeling good about how you’ve cared for yourself, with some emphasis on the “speaking up” part.

Eat Sanely blogposts:
11/23/09 (“The Best Holiday Gift: No Weight Gain”)
12/22/09 (“The Joys of ‘Just Maintaining’”)
Click on “Older Entries”, below

Thin From Within blogpost:
11/4/10 (“Assertiveness and Eating Better: Speaking Up to Manage Your Weight”)
http://www.psychologytoday.com/blog/thin-within

Other articles:
“Avoiding the Holiday Spread,” Suzette Glasner-Edwards, O the Oprah Magazine, 12/08
www.oprah.com/health/How-to-Avoid-Holiday-Weight-Gain

“4 Ways to Put Your Diet First,” Suzette Glasner-Edwards, oprah.com., 11/08
www.oprah.com/health/4-Ways-to-Put-Your-Diet-First

“Caring for Yourself at Thanksgiving,” A.F. Hutchinson, mybiglife.com, 11/08
http://mybiglife.com/emotional-weight/288-caring-for-yourself-at-thanksgiving.html

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SELF-ESTEEM….AT ANY SIZE

Tuesday, October 26th, 2010

I recently posed these questions on my Psychology Today blog: How Do You Like Yourself…When There’s So Much to Change? And, How Do You Change….When You Don’t Like Yourself? (http://www.psychologytoday.com/blog/thin-within 10/8/10 and 10/22/10)

For all of us, perhaps, but especially for those trying to lose weight, these are crucial questions. Despite the growing number of Americans struggling with their size, we continue to think negatively of the overweight. It takes a lot of work to keep from internalizing these negative views—and few succeed.

Yet the very process of making major changes, such as those needed to lose weight for good, requires that we bring some self-confidence and care to the task. In other words, you’ll have an easier time sticking to new, at-first-uncomfortable routines when you’re feeling worthwhile and capable. And worthwhile and capable are surely not how the world works to make a heavy person feel.

So consider that balance between self-acceptance and the push for change. If there are things about your body or your eating habits that you don’t like, try to separate all that from your notion of who you are as a person. No one is perfect….and given your particular history and biology you’ve probably been doing your best until now. Despite what we might take from the media or from ill-informed others, “it’s not just you”. A lot of factors conspire to make overeating easy, and weight loss hard, in our current world.

Paradoxically, accepting all that may make it easier to start the tough job of change, and to succeed.

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SLOWING DOWN, SITTING, AND LOSING WEIGHT

Friday, October 1st, 2010

Maybe you can’t lose weight without exercising, but sometimes slowing down, and even sitting, help more than you might think. Last week my Psychology Today (http://www.psychologytoday.com/blog/thin-within) blog explored research on how the very presence of fast food in our world promotes bad choices. In fact, purposeful slowing down for reflection, stress management, or better self-care sometimes makes all the difference in achieving dietary changes. Here I’ll address a related phenomena—that is, the role of sitting in weight loss. (This article appeared in a slightly different form in the July 2008 Diet Coach’s Letter.)

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We usually talk—a lot—about moving when we talk about staying fit. Sitting can actually help us, though, too, when we’re trying to improve our fitness, particularly our eating habits. How? To understand, we need to think about how habits change. In other words, how do we ditch habits we don’t like and build the ones we want?

Change usually does not happen instantly or all at once. And many people find changing how they eat hardest of all….some will say harder than quitting smoking or drinking, even. “At least with drinking, you don’t have to face it every day” is what I often hear. This is true— with food, you have to get used to eating less, or differently, while the same “triggers”, or eating cues, surround you. For some, a good deal of mental or emotional preparation must come first. (more…)

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