NOTE FROM MIKE – This is Part I of a series of guest posts from Dr. Don Colbert. Please read his bio on the bottom of this entry…it’s quite impressive and I’m honored to have him contribute to the Social Media Slim-Down! His generosity extends beyond just writing posts – he has donated copies of his new book, Dr. Colbert’s “I CAN Do This” Diet, to the cause. Everyone who “checks-in” with their weight-loss on Monday, Jan. 18, by midnight EST, will be entered into a drawing to win a copy of the book! So spread the word, check-in, and slim-down!
Guest Post by Dr. Don Colbert
In Week 2 of the Social Media Slim-Down challenge, participants lost an impressive 50+ pounds—an achievement to be celebrated!
But did you know that 80–90 percent of diets fail? That’s because most people are looking for the “diet to end all diets.” Sadly, people are looking for something that doesn’t exist. Why? Because in the long run, dieting just doesn’t work.
After treating more than 40,000 patients during the last 25 years, I have observed some definitive commonalities among those who repeatedly attempted to lose weight, only to gain it back. I have also found a medically verifiable answer that leads to lifetime success in this area.
To be a long-time member of the Social Media Slim-Down, you don’t need another diet. You need a lifestyle adjustment. I’ve written a whole book on this topic—too long for one blog post! But here are five tips to get you started…and I’ll share five more with you next week.
- Commit to losing weight. Joining the Social Media Slim-Down is an excellent start, just be sure you have a long-term vision that goes beyond just reaching your targeted ideal weight.
- Set reachable goals. When you embark on a lifestyle change to lose weight, it’s crucial to establish goals. But they need to be realistic. Unrealistic goals for weight or clothing size set you up for discouragement, and people who become discouraged will usually stop the program altogether and eventually gain back all their weight.
- Keep a food journal. Keeping a food journal while losing weight is a tremendous motivator for most individuals because it creates accountability. You may discover your meal portions are too big. Or you may find out your calorie count for a particular meal is much higher than you thought. It’s easier to identify problems if you track what you eat.
- Measure yourself. You don’t need a scale or any other fancy tools to evaluate your progress—just a simple tape measure. By focusing on your waist measurement and achieving your goal measurement, you will eliminate one of the main risk factors for disease—toxic fat in your abdominal area. Record measurements in your food journal so you will have a clearly established goal.
- Eat the right foods in the right combination. Your body needs three food components daily: carbohydrates, proteins, and fats. All the calories you consume can be attributed to one of these groups. Healthy, low-glycemic carbohydrates should comprise about 40 percent of your total calorie intake per day, good proteins 30 percent, and healthy fats another 30 percent. Each meal should contain all three components.
I’ll be back next week with another five tips to help you achieve your goals. In the meantime, I hope you’ll use the comments section to discuss what you’re doing to change your lifestyle as part of your commitment to be healthier.
Don Colbert, MD, is board-certified in family practice and anti-aging medicine. He has also received extensive training in nutritional and preventive medicine. Colbert is the author of the New York Times best-selling book The Seven Pillars of Health, as well as best sellers Toxic Relief, the Bible Cure series, and Eat This and Live! His most recent book, Dr. Colbert’s “I Can Do This” Diet (thecandodiet.com), released January 5.
(NOTE FROM MIKE – A major thanks to the fantastic Heather Whaling of Geben Communication. She is , either!)