was graciously hosted at Gav & Pauline's beautiful home at Bonnet
Bay in Sydney - Thank you!
Sharing of triumphs
and tragedies and miscellaneous yarns.
In the spirit of "applying general semantics principles" to our lives, as opposed to dwelling in theory, we considered members' accounts of observations and applications relating to the principles and formulations of our discipline.
Today's Discussion: "Losing Weight"
What we need to lose weight and keep it off:
* An intelligent approach,
* Valid method
focus was mainly on method.
First, we reviewed some
* Similarities and differences
this applies to people and the methods we have used for weight
learning from others and our past successes.
applied to making or breaking
An experiment showed that people act in an either/or
manner when they break their diet
they go overboard with eating a lot more.
A degree approach tries to
minimise this behaviour and avoid a full relapse.
* P1 => P2 behaviour change method
applied to weight loss.
* GS happiness formula
can be used to help with
acceptance of long term weight loss plan.
* Correct symbolism to fact
was applied to medical facts
about the health benefits of weight loss.
* Dema logics
for weight loss where we
replace absolute or action comparative decisions
with ones that look at the consequences of our eating and
We must treat weight lose as a
problem with multiple barriers between
"my overweight me"
and "a slim trim healthy me"!
Some of the difficulties that we considered ...
"stop us deciding" to lose weight:
is change hard.
Keeping new habits is relatively easy.
Analogous to: Getting fit is harder than keeping fit.
Keeping the new fit level is physically easier and
discounts future events.
Immediate pleasure now is more alluring than future
now is sure but distant future events less certain.
Barriers that "prevent us" from starting:
b. Social factors, eg the embarrassment of "revealing
ourselves" at the
Barriers that "let us" put it all back
on again, eg:
burns 50 cal / kg / day, even when not used.
When dieting, there is muscle loss in a moderate diet
(e.g. 20 kg lost and 4 kg of it was muscle = 25%).
That’s 4*50 = 200 cal/day.
Fasting diets have been reported to lose up to 50%
The faster it comes off the more the body thinks a
famine is going on,
and it then makes the body more efficient with the goal of
E= F*d => less
force requires less energy,
e.g. F=m*g when
So if you lose 20 kg, the force
F = 20*10 = 200
and if you walk upstairs 20 times a day,
that’s 5 m and the energy used comes to 20 KJ/day less that
you burn off.
the biology and physics show that once you take the weight of,
IF you go back to your old habits of eating and exercise,
you will gain weight again but at a faster rate than before.
Solution: new lifestyle where you consume less than before,
and exercise more.
"make us" give up e.g. too hard:
boredom with diet and too hard a diet.
i. Go on
a 5 - 2 diet.
5 days moderate calorie intake
and 2 days lower calorie level.
On the low days start easy so as to learn
the new habit.
Solve the hunger problem with soup and smoothies.
Low calorie and nutritious.
iii. Solve the
boredom problem, with a variety of foods.
You must use your intelligence to find
what you like ,
so that you will stick with it and to discover
what triggers bad behaviour,
and how to make things easier for
training, in a gym say, along with adequate protein
and a good diet, can increase muscle
and hence reduce the need for a very low
Visualise the consequences of your decisions
to help counteract the discounting of future
We discussed how to calculated the number of
calories needed to maintain a desired weight in kg for a
Then to lose 0.5 kg per week one reduces this by 500 calories
must remember to index (requirements vary from person to
person), and date (requirements vary with time and
everyone needs to lose weight all te time!
These need to be adjusted intelligently, i.e.
experiment and learn.
If you don’t know how, then see a dietician or your GP!
Benefits of not being overweight
9 Science-Based Strategies for Long-Term Weight Loss Success
I Lost 90 Pounds. Maintaining That Weight Loss Was Harder.
The New Sugar