When a someone breaks their arm and goes to the hospital, does the doctor give them some pain relievers and send them on their way?  What if the doctor only treated the symptom rather than attack the root cause of the problem?  In the case of the broken arm, the pain would subside somewhat but the break would still be there and it would heal improperly.  If it doesn’t heal properly, it will have to be re-broken and re-set. 

This is a rather simplistic view of root cause analysis but it does get to the point that should the root cause not be addressed, the long term result will most likely be worse than the original problem.  In root cause analysis, there are three actions to be taken: immediate, preventive, and permanent.

Immediate actions address the symptoms (the immediate need).  Preventive action is assuring the same problem doesn’t happen again by addressing the root cause of the problem.  Permanent action consists of using your knowledge of the root cause and applying it so the problem never happens again.

In our example of the broken arm, the immediate action of the doctor would be to address the pain so they may give you a pain killer.  After medication, preventive action would be taken by setting the arm to insure it heals properly.  Permanent action would be to make sure you didn’t perform the action again that caused your arm to break.

This same type of root cause analysis can be directly applied to your weight loss efforts and can be very effective.  The truth of the matter is that most diets truly fail because the root cause of your weight problems are not addressed.  Sure, you may lose 20 lbs. but you gain it right back because you only took immediate action and didn’t take preventive or permanent action.  In this case, the immediate action is changing the type of food you consume.  The preventive action is changing your lifestyle to incorporate healthier foods and exercise.  The permanent action would be addressing the underlying emotional reasons of why you over eat.

One step in the battle of addressing the underlying emotional reasons you eat is to be able to identify the difference between physical hunger and emotional hunger.  Physical hunger is the hunger you feel because your body needs nourishment while emotional hunger is the act of eating in response to your feelings.  It is often difficult to differentiate between the two but awareness of the differences may be key in helping you overcome those emotional eating habits. 

The following is a list of ways you can tell if you are eating out of response to a physical hunger or out of response to emotional hunger:

Physical Hunger

• Your hunger builds gradually since your last meal
• You get full and stop eating
• You feel satisfied after eating
• You have physical symptoms such as a rumbling stomach
• You don’t feel the need to eat immediately
• You don’t feel guilty after you eat

Emotional Hunger

• Your suddenly feel hungry
• There is an urgent need to eat
• The time since your last meal makes no difference
• You often have a taste for something specific (cravings)
• You continue to eat after you are full
• Guilt and shame after eating

As GI Joe says, “Knowing is half the battle.”  Arm yourself with the knowledge and you will drastically increase your chances of long term weight loss success.

Whether it be 10 or 100 pounds, the idea of losing weight is always promoted as a positive thing…something you should aspire to accomplish in order to be a better you.  We’ve all heard the benefits of shedding the spare tire…ad nauseum…yet the obesity epidemic still persists.

Why is that?  Well, logic tells us there must be something to this being overweight thing.  After all, it’s not like the knowledge of how to properly lose weight is hard to find.  So why would people intentionally choose to not try to lose weight?  What are the benefits? 

Being the super-sleuth that I am, I decided to delve into this question with reckless abandon.  That may be overstating it a bit but I thought I’d add it anyway for dramatic effect.  These are some possible reasons that I found:

1.) I really don’t feel THAT horrible at my current weight

I get the ‘occasional’ headache about three times per week but that’s because of my allergies and stress.  I am so exhausted everyday after work that I can’t play with my kids but that’s because my job is so taxing.  I used to be exhausted even when I woke up but I was diagnosed with sleep apnea.  Since I got my CPAP machine, I feel a bit better.  I just can’t see how any of these things have to do with my weight so why should I be concerned?

2.) I enjoy being out of breath just walking to my car

When I leave work everyday, I have to walk at least 50 feet to my car from the front door.  Sure, I’m a little winded but I just consider this my exercise for the day.  One time, when we had a fire drill at work, they made us walk down five flights of stairs.  I really thought I just wasn’t going to make it to the bottom.  I got all light headed and dizzy but I made it!  Then, after the drill was over, the elevators didn’t work so they told us we needed to take the stairs back up.  Oh, hell to the no!  Uh uh!  I made it up one flight of stairs and called it quits.  It took about 20 minutes for the elevators to start working again.  Sure, my boss was ticked but hey, at least I didn’t pass out and have to go to the hospital!  Would my boss rather me be a little late coming back from the drill or spend a day in the hospital?

3.) I can keep eating my favorite foods

They will have to pry my twinkies from my cold, dead hands.  With the world as crazy as it is today, the economy in the tank, everything is just so depressing.  I love my family but I have so much responsibility that is just gets overwhelming.  The little time we have together is based around the dinner table and I, along with everyone else, just wants a little peace, quiet, and contentment.  I can always count on getting some happiness from eating.  It makes everything seem like its going to be ok…if only for just a little while.  I can control this happiness and I love food.  If I give up the foods I enjoy eating, then what will I do to lift my spirits? 

4.) My social activities won’t have to change

There is just no way I’m going to go have a night out with my friends and not enjoy myself with food and drink.  If I don’t try to lose weight, then I can still enjoy myself.  Also, I don’t want to make my friends feel bad by ordering a salad when they are ordering pizza or hamburgers.  That would just be rude and I don’t want to make them feel guilty.  It really is best this way.  See?  I’m not being totally selfish.  I’m also thinking about my friends and how it would impact them.  I’m seen as fun and I don’t want that to change.

5.) I don’t need to become more attractive

My spouse likes me just the way I am.  When I ask if I’m fat, they say “no” and they’re obviously telling the truth.  When I look in the mirror, I see that I could stand to lose a few pounds but if I become too attractive to the opposite sex, I could be faced with temptations that I can’t withstand.  It’s just better that I don’t lose weight so I don’t have to find out.  Anyway, it isn’t that bad.  When I see pictures of myself, I know the camera adds 10 lbs…or 20 lbs…maybe even 3o lbs? 

6.) I don’t have to worry about failing

Nobody likes to fail and 95%-98% of all people that attempt to lose weight do just that…fail.  If I don’t try to lose weight then that’s one less thing I can fail at so I don’t even want to attempt it.  I have read all those success stories about people that have dropped a ton of weight but my chances of doing it are about as likely as hitting the lottery. 

7.) Being overweight is part of my personality

My weight is part of who I am.  I’m the fun loving fat guy that knows how to have a good time!  If I take away the weight than I’m just…not me!  My friends like to tease me about my weight but its all in good fun and they know I’m ok with it.  Really, I promise.  I’m ok with it.  It stung a little at first but then it just became a way they relate to me and part of our group dynamics.  Sort of like bonding in a way.  If I take away the weight, then what will I have?  I prefer to keep things the way they are.

8.) Exercising is just too tiring

I just get so tired when I do any sort of exercise that this, in and of itself, is reason enough for me not to want to lose weight.  I tried once but it just wasn’t for me.  I was so sore, I couldn’t walk for a week!  Besides, I already get enough exercise walking to and from my car at work (and the flight of stairs with a fire drill).  Those other things that happen to overweight people only happen to other overweight people, not me.  Diabetes, heart disease, high blood pressure, gallstones, osteoarthritis, liver disease, cancer…that won’t happen to me. 

How many of these reasons have you heard?  Have you heard others?  Just leave them in the comments below…I’d love to read them!

Ground chicken, black beans, and a handful of seasonings make these soft tacos a family favorite. Courtesy of AmercianHeart.org.

Ingredients:
12 6-inch corn tortillas
1 pound ground chicken or turkey, ground without skin
1/2 cup chopped onion
1/2 teaspoon bottled minced garlic
15-ounce can low-sodium black beans, undrained
1/4 cup chopped fresh cilantro or parsley
1 tablespoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup chopped tomatoes (optional)
1/4 cup shredded lettuce (optional)
1/4 cup shredded low-fat cheddar cheese (optional)
6 tablespoons salsa

Directions:
Preheat oven to 250°F.

Wrap tortillas in foil. Place in oven while preparing chicken mixture.

In a large skillet, cook ground chicken, onion, and garlic over medium-high heat about 5 minutes, or until chicken is no longer pink. Place mixture in a colander and rinse under hot water. Drain well. Wipe skillet with a paper towel. Return mixture to skillet.

Stir in beans, cilantro, chili powder, cumin, salt, and pepper. Cook and stir over medium-high heat until heated through, about 5 minutes. Spoon mixture over half of each corn tortilla; fold over. Add tomatoes, lettuce, cheese, and salsa if desired.

Nutrition Analysis (per serving):
195Calories
2.0 gTotal Fat
0.5 gSaturated Fat
0.0 gTrans Fat
0.5 gPolyunsaturated Fat
0.5 gMonounsaturated Fat
44 mgCholestrol
205 mgSodium
25 gCarbohydrates
6 gFiber
1 gSugar
22 gProtein

Another great, calorie sensitive frozen treat for the Summer!  From MyRecipes.com.

Ingredients:
1 quart (32 oz.) vanilla low-fat yogurt
12 ounces frozen lemonade concentrate, thawed
1 cup half-and-half
1/4 cup lemon juice
1/2 cup sugar

Directions:
1. In a bowl, whisk together yogurt, lemonade concentrate, half-and-half, lemon juice, and sugar until sugar is dissolved. Chill until cold, about 30 minutes.

2. Freeze mixture in an ice cream maker (1 1/2-qt. capacity) according to manufacturer’s instructions, until motor stops or dasher is hard to turn. Transfer to an airtight container and freeze until firm enough to scoop, about 2 hours (see notes).

Nutritional Info:
Serving size: 1/2 cup.
Yield:  Makes about 1 1/2 quarts

CALORIES 190 (16% from fat); FAT 3.3g (sat 2.1g); CHOLESTEROL 11mg; CARBOHYDRATE 37g; SODIUM 61mg; PROTEIN 4.4g; FIBER 0.1g

One important aspect of weight loss that many people fail to take into account is the impact your weight loss efforts will have on your family AND the impact your family will have on your weight loss efforts.  My last blog post, 5 Easy Ways to Sabotage Your Weight Loss Efforts, touched on the fact that you can’t rely on willpower alone.  You will need your family’s support and they will need your support in return.. 

Through my experience and the luxury of 20/20 hindsight,  I am hoping to shine the spotlight on some major areas where your chances of sustained weight loss success can be increased when it comes to your family’s impact on your progress.  Just as with anything else, your weight loss effort isn’t all about you.  You also need to be mindful of the impact your efforts will have on your family’s lifestyle. 

Family Factor 1:  Food Choice

One of your primary objectives of choosing a meal plan that will promote long term weight loss should be to insure that your family will be able to participate with you.  Don’t mistake that statement as meaning they would have to follow your plan exactly as you do but your food choices should be conducive to the overall family lifestyle.

For some, this is quite a challenge.  If your family is used to having junk food in the pantry, it is very likely that you’re going to meet with some resistance should you attempt to immediately banish the “bad stuff”.  After all, it is you that is trying to lose weight and it was your decision to do so…not theirs.  Your stuck in a quandary of sorts.  If you keep the junk food readily available, you are more likely to indulge.  If you get rid of it, you are likely to have to deal with the wrath of your family!  So, what are you to do?

Just as with yourself, shocking your family into submission by a sudden and drastic lifestyle change is, more than likely, not going to be successful.  A meal plan that involves changing everything about your eating habits all at once just isn’t as sustainable as one that works to break bad habits and form good habits over time.  If it isn’t sustainable for you, how sustainable do you think it will be for your family?  Not very.

Here is my suggestion:  have a plan to slowly introduce healthy alternatives to the junk.  The first week, it could be as simple as switching out pretzels for the high-calorie chips.  The next week, switch out the Rocky Road ice cream with a carb-sensitive brand or a sorbet.  Don’t make it all broccoli and Brussels sprouts from the start.

A diet isn’t a sprint…it is a marathon and should be treated as such.  The sooner you realize this, the better your chances of long term success.

Family Factor 2: Physical Activity

Just as with the food factor, the physical activity factor can prove to be a very big hill to climb.  I can’t assume that everyone that is dealing with weight issues has an inactive family but the odds are good that this is the case.  Just as I can’t make the aforementioned assumption, neither can you make the assumption that your family is willing to get off the couch and move.

Is it absolutely essential that your family become active to help you succeed?  Honestly, I’d have to say not really but it can help quite a bit.  What is important, however, is that should they wish to join you in physical activities, they need to be activities everyone is interested in. 

I made the mistake of trying to persuade my wife join me in lifting weights.  She was not at all interested in it.  I thought that the more I shared the benefits of weight lifting with her, she would eventually see the light.  My insistence was detrimental to my cause of promoting a more active family.  The more I pushed, the more she resisted.  In the end, it did more harm than good by causing hurt feelings and frustration.

If you need some ideas on how to get your family active in a fun way, you can read my post, 10 FUN Activities to Promote Family Fitness.

Family Factor 3:  Your Physical Changes

This factor is a bit tougher to approach than the other two factors.  This is primarily and issue between you and your spouse.  As you lose weight, the changes in your physical appearance will become more and more noticeable. 

Obviously these changes won’t only be noticed by your spouse and therein lies the issue.  We would all like to think that our spouses would be supportive of these changes.  After all, through sickness and in health, right?

I really wish it worked this way all of the time.  In reality, there is another possible reaction other than the supportive one.  Unfortunately, it isn’t all roses and rainbows.

There is the possibility that your spouse will see the physical changes and become jealous.  If you are becoming more attractive to the opposite sex, self-preservation can kick in and your spouse’s support for your continued success can wain.  In a worst case scenario, it could lead to your spouse intentionally sabotaging your efforts.  Yes, it sucks…but it does happen.

So the question is how do you combat this?  Unfortunately, I can’t tell you excactly how to do this.  The best advice I can give is in this article…get them involved in your efforts where your success is a family success.   Your spouse will be more likely to continue his or her support of your efforts if they feel they are part of the solution and you aren’t trying to do it without them.

Do you have any examples of the family factors you’d like to share?  Please leave them in the comments below!