Bathing Suit Blues

Irene Berman-Levine, PhD, RD
April 23, 2004

This article is the fourth of some extracts we are taking from Dr Irene Berman-Levine's book, "Dr Irene's Nutrition Tidbits". You can order the book, which is packed with easily digested research news, tips, menus, and recipes, for US$16 by clicking here . Robert Griffith, Editor.

It's near the time for that humiliating experience of getting into a bathing suit. Everyone is asking me for tips on losing weight fast. Before I get into that, I have to set some ground rules:

    Rule number 1. No one ever feels great about squeezing into a bathing suit.
    Rule number 2. Don't let your "fear of being seen in a bathing suit" stop you from enjoying the water! It's great exercise!

Don't compare yourself to models on magazine covers. Realize that it's a common experience to feel disappointment when you look in the mirror and don't see that model. Love that person in the mirror at any shape and don't let bathing suit blues get you down. Society messages (including dolls -- you know who I'm talking about) make women think we all have firm smooth thighs and men have six-pack abs (at all ages). Instead, the majority of women have two bulges (one at the hips and one at the upper thigh) and lots of dimples. And most men have some spare tire. Why do you think they pay those few models who don't have bulges thousands and thousands of dollars so they can take a picture! (And then most model pictures get a further "thigh shave" using computer tricks.)

Get out and have a good time! The more you move, the easier it is to stay at a healthy weight. Encourage all your friends to do the same and if you sense "judgment" from anyone (including yourself) squash it. Remember that you are not alone. Most people don't relish the idea of putting on that bathing suit!

If you really hate bathing suits, slide on a pair of running shorts and a T-shirt. Anything to stay in the action. The more you withdraw (especially because nothing fits. . . which is a common reason for people to stop participating) the more you will sink into the cycle of weight gain.

Now, what if you want to tackle 5 lbs. that may have crept on during the winter? That's OK, but don't jump on and off diets. As I have repeated many times in my newsletter, use an approach that may take a bit more time but will be permanent. The best method is looking at your total lifestyle and identifying the behaviors that have the largest impact on your weight struggles:

• Is it that tendency to lose control at night?
• Are you fatigue eating? For example, do you wander around the kitchen grazing at everything because you're really tired and just needs to go to sleep?
• Is it the extra calories because you "clean your plate" when eating out?
• Is alcohol contributing extra calories on a regular basis?
• Has your exercise dropped over the winter?

The list could go on and on because each person's lifestyle is different. If you'd like help being a "detective", sit down with a registered dietitian and they will help you figure out which eating and activity patterns are having the greatest influence on your struggles.

Many people I consult know what they should do, but they can't get themselves to do it consistently. They reduce their calories and increase their exercise for a few days, or even weeks, but then return to their old habits. Motivation is the key. But don't motivate by trying to beat yourself up. I prefer motivation that focuses on doing non-food activities that make you feel great! Seek people who can be supportive without criticism. For example, an exercise buddy who will call you to walk if you forget to call them.

Start with small steps. By eating just 250 calories less than you need in a day you could lose half a pound a week or 2 pounds a month. Did I hear you say you want to lose faster? Get real and stop setting yourself up for failure. If you've been gaining , then just be happy that you are going down! 2 pounds a month is 24 pounds in a year! That's a big accomplishment, considering most of us are creeping up, not down.

For some tips to jumpstart your body into weight loss, there's a great article called "Small Steps Add Up To Large Rewards" - go to the first link below.

Order Dr Irene's book, which is packed with nutritional news, tips, menus, and recipes, for US$16 by clicking here.

Dr Irene is also the author of a weekly free newsletter which helps you understand the confusing world of nutrition and motivates you to choose healthy foods. You can sign up for the newsletter by clicking here

Source

• I Berman-Levine PhD, RD. "Welcome to Dr Irene's Nutrition Tidbits" 2002 Nutrition Program Planning Inc., PO Box 60748, Harrisburg, PA 17106-0748, USA

Related Links
Small Steps Add Up To Large Rewards
Almonds to Resist Obesity?
Go For the Grains to Control Weight
How Much Exercise Is Needed to Lose Weight?
Calculate Your Ideal Weight

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