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First 2 Steps To Lose Weight Permanently

Barbara Katz Images December 2022 1

Permanent Weight Loss: Dr. Barbara L Katz

Losing weight and keeping it off can be easier than you think, even over 50!

“Write down your “whys”.”

As an advanced certified weight loss coach, a certified life coach, and a physician, I am excited to share with you some of the tools that I have learned – and now teach – so that every woman can lose weight for the last time without dieting. These tools enabled me to lose over 40 pounds in my 60s and don’t require special diets or a lot of exercises. These tools changed my yo-yo dieting behaviors, and they work no matter what your age or hormonal status.

Two Steps To Lose Weight Permanently:

Today, I’ll be writing about the first two steps to losing your excess weight:

1. Be Clear About Your Why:

The first step is to be clear about why you desire to lose weight. Write down your “whys”. Your “whys” may change and may not seem profound, but they should motivate you. Your “whys” will be especially important when those chocolate chip cookies call your name, or you are exhausted or stressed. At those times, having your “whys” somewhere that you can quickly review them is essential to your continued success.

My “whys” are to:

  • Stay healthy and energetic into old age
  • Remain active
  • Put minimal stress on my joints
  • Avoid becoming diabetic, since diabetes runs in my family
  • Have a closet full of clothing that all fits
  • Look good in my clothing – rather than “frumpy”

2. Get In Touch With Your Hunger:

“Practice noticing if you’re hungry before you eat your next meal or snack.”

The second step to losing excess weight is to get in touch with your hunger. Eating when you’re hungry and not eating when you’re not hungry are the essential skills to lose excess weight and keep it off. Are you able to recognize your hunger signals? Mine are when I feel a gnawing sensation in my stomach or my stomach growls.

Practice noticing if you’re hungry before you eat your next meal or snack. If you’re not sure if you’re hungry, drink a glass of water, wait 15-30 minutes, then check again. The more frequently you only eat when you’re hungry, rather than when you’re bored, stressed, frustrated, angry, or because everyone around you is eating, the easier it will be to lose weight and maintain weight loss.

Moving Forward:

In future articles, I will be teaching more about the mind shifts needed for permanent weight loss, along with some strategies that can make it easier to eat only when hungry. I’ll be writing about how to think differently about food so that you won’t automatically reach for the chips or cookies when you’re stressed or upset. I will also write about mindset and how changing your thoughts about food and hunger is missing in many diet plans.

I look forward to sharing those tools with you so that you will be confident around any food while loving how you look and feel in your body

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About the Author:

Dr. Barbara L Katz is a physician, an Advanced Certified Weight Loss Coach and a Life Coach for women over 50. She is CEO of Dr Barbara L Katz, Coaching and specializes in helping women over 50 to lose their excess weight for the last time without dieting or excessive exercise. She, herself, lost over 40 pounds in her 60s with the help of coaching.

In her free time, she participates in dog obedience, agility, and therapy dog visits to the local children’s hospital with her 2 pugs.

You can find her, as well as subscribe to her weekly posts about weight loss, at: Dr. Barbara L Katz Coaching.