A New Spin On “Chunking”:
SparkPeople.com’s daily email on January 15, 2012 had an interesting new spin on the idea of “chunking” or breaking your total weight loss into easier to manage smaller goals or “chunks”.
Their “10% Solution” focuses on moving your sight from trying to lose ALL the weight to a more realistic start goal of just 10%. It comes from a study that focuses on a dieter’s failing to meet faulty expectations rather than failing to lose weight, i.e. you may be losing weight but still feel like a failure due to not hitting that “magic number.”
“According to the study in the Archives of Internal Medicine, the average “Dream” weight loss is 38% of the dieter’s current weight. Also:
- a 31% weight loss would make the average dieter “Happy”
- a 25% weight loss would be “Acceptable”.
And most disturbing of all,
- a 15.7% weight loss would be “Disappointing”.
So the 200-pound woman who loses 30 pounds would actually be disappointed in her results!” So, according to this study, you may feel frustrated (you know I have been!) even when your program is working. Again from the article, many health professionals are starting to recommend setting a 10% weight loss goal instead. Losing just 10% of your current weight can produce a number of benefits: boost your energy and performance, lower your risk of heart disease and diabetes, lower your cholesterol (Yes!), and build momentum to keep going.
Rather than goal setting of 15, 20, 30 or more % and seeing no end in sight, research is also showing that 10% can happen for just about anyone. But after losing the initial 10, should you just give up on the BIG NUMBER? Absolutely not! Once you’ve lost the first 10, do a reset and then work on losing the next 10% based on your new weight. (Yes, I thought that was cool as well!) As you continue to lose and meet your 10% goals, the numbers get smaller and smaller, hence easier and easier to meet. This increases your self confidence and motivates you to continue hitting the gym and the salad bar.
In fact, you’ll actually be MORE likely to be able to lose your “big number” by simply ignoring it for the moment and focusing on a smaller, more manageable “10% goal”. We’ve talked about realistic weight loss versus grandiose promises made by this diet or that: 1-2 pounds per week which is much more achievable instead of the “scale sad face” when it’s weigh-in time. Take a look at how you’re structuring your goal setting for your weight loss now, run the numbers (I sure did!), and see if this might be a more realistic solution for you!
Dr. Ann’s Balsamic Vinegarette:
The recipe below is courtesy of Dr. Ann Kulze, a “diet” and nutrition expert who I recently heard on the “Beyond Diet” Podcast, through iTunes. (Beyond Diet: BDP 071 – Interview with Dr. Ann Kulze) I included her website link in case you’d like to check her out of just for the nifty free recipe section.
¼ cup extra virgin olive oil
2 tbs balsamic vinegar or any vinegar of choice
2 cloves garlic, minced
1tbs Grey Poupon “Harvest Course Ground” mustard ( this is key)
A pinch of sugar (optional)
Mix all ingredients and use approximately 1/4 or less of the dressing on your salad. The rest will keep in the fridge for up to a week for easy lunch toppers.
P.S. Here’s a free, cool new calorie-counting app for the ipod/phone/android posted by another blogger “Weight Loss and Corrine”: Lose It! by Fitnow, Inc. Am currently downloading it to my phone and will let you know if it makes keeping track of those pesky calories any easier. Even let’s you scan UPC codes. It also syncs with the Loseit.com website. Must be halfway decent – over 500,000 people have downloaded it!
- High Cortisol and Weight Loss (livingwithbackbone.com)
- Superhuman to lose? (my.psychologytoday.com)
- Weight Loss Wisdom (thetreeofhealth.wordpress.com)