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SELF EVALUATION EXAMPLE
How to Use Your Self Evaluation Results

This is an example of how to use the results of your self-evaluation to devise a realizable weight loss plan. Let's say you went through the self-evaluation steps, and here's the conclusion you came up with:
"I am significantly overweight, gaining more each day, I cannot exercise because... (my job, my kids, my joints, my medical problems, or I simply hate it), and I love eating, especially junk food (one of my greatest pleasures and source of comfort)..."  -  then what ???


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Well, here's what the above is telling you:

  1. Exercise will probably not be a mainstay of your weight control program - since you are unable or unwilling to do it.
  2. You are likely to have difficulty controlling your weight by diet alone (since you are largely unable or unwilling to diet).
  3. Your weight is likely to keep increasing if you continue your current way of life.
  4. Something must be done to bring your weight under control lest it becomes an increasing hazard to your health and well-being.

So what can be done?

As I said before, there are always options. For instance:

  • Get support from a group such as Weight Watchers. This is important to help rewire your attitude towards food (and possibly towards exercise). For an individual in the situation described above, group support is essential. Left on his own, this individual will almost certainly fail. Group support provides concrete example, a structured environment, information that may otherwise not be available, clear guidelines, access to direct help when needed, as well as motivation from others working towards the same goal. All these factors are highly beneficial, and form an adequate foundation for success.

  • If unwilling to enroll in a weight support group, consider getting an evaluation by a nutritionist or dietician, to devise a satisfactory day-by-day nutrition plan that you can stick with.

  • Find other people who are earnestly committed to controlling their weight. Look especially for people who were significantly overweight before, managed to reduce their weight and are still working on loosing or maintaining their weight. At work, among your friends, acquaintances, etc - chances are you will find at least one such person. Study that person, and ask questions: What changes did he or she make in order to loose weight? What were the toughest hurtles, and how were they overcome? Does this perhaps apply to you as well? Nothing beats first-hand experience, and the information (and motivation) you can get from such a person are invaluable.

  • If you think you are unable to exercise because of your weight, think again: Swimming is an alternative that doesn't hurt your back and joints, while still burning a significant amount of calories. Another alternative is judicious strength training using a strength training machine.

  • Last but not least, consider getting medical help. Here are some of the things a physician may offer:
    • A workup for medical conditions that cause weight gain
    • Discussion of various prescription weight loss medications
    • Insight into various over the counter (OTC) weight loss medications (appetite suppressants, fat burners, absorption inhibitors, etc) - how they work, what are the benefits and what are the risks.
    • Insight into the issue of bariatric surgery (stomach reduction surgery) - how it works, indications, benefits versus risks.
    • Insight into the possibility of hypnotherapy (hypnosis) for weight control, with the express purpose of decreasing your food intake effortlessly. This approach, although not routinely used in the treatment of obesity, can be quite successful and can result in significant weight loss.
      For further details and resources, check out this link: Hypnosis and Health - Effective Hypnotherapy CDs developed over the years at a clinical practice in London. Hypnosis training, motivational techniques, brain wave training and free practical advice.


 

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