Weight Management Imperatives

How do you "just do it"?

Sometimes when we ask successful weight maintainers what they do to keep weight off, they say, “I don’t know, I just do it.” Let’s dig a little deeper into what “just do it” really means to one of our successful program participants.

Les Esposito has been in the program for 2 ½ years. He lost 30 lbs in Phase 1 on the HMR Decision Free® diet and then went on to lose another 10 pounds in Phase 2. He is now keeping off 40 lbs. Here is what he told us when we asked him to elaborate a bit on what he “just does”.

What are your “imperatives” meaning, what are the top two or three things that you do now that you didn’t do when you started Phase 1?

“The first imperative that I constantly use is I have a personal box that I use every day. That box is based on the Triple Imperative. The second imperative is that I weigh myself every day and keep a daily record of my weight. Another imperative is to start my morning off on a good foot by consuming a protein drink made up of one HMR 70 Plus Vanilla protein powder package, one cup of frozen blueberries, one cup of frozen bananas and one cup of nonfat Fage Greek Yogurt. Then I get on my stationary bicycle and spin for 60 to 75 minutes.  I do this every day. Another imperative I use every day is recording my food intake after each meal using two apps, the Lose it app and, at the end of each day, recording the days food intake and exercise input on the HMR app."

You’ve just listed five imperatives that you adhere to every single day and it’s not even lunch time yet! Do you have more?

"I also have a personal Red Flag warning range that aids me in knowing where I am at on my weight.  Another imperative is taking full advantage of my weight management health instructor by emailing my midweek and end-of-week reports in and going to weekly classes. If I cannot make the class, I will attend the weekly phone-in make-up class. Going to class is of prime importance for me to be successful in maintaining a healthy lifestyle and keeping my weight off. I truly can say that over the last three years I have never attended a class that I did not learn something. My instructor and my fellow class mates have been a great support system during my personal journey to a more healthy and positive lifestyle. I cannot emphasize how important this has been for me as I have traveled on this journey." 

This journey is an ongoing, evolving process! Have you ever started to slip back into old not-so-good habits? How long did you let that go on? What was a sign that you needed to say goodbye to those? How did you say goodbye to them?

"Of course I have. First of all I did not dwell on the past slip-up. I try to go back to something I learned from one of my instructors in Phase One: Each day gives each of us a chance to start the day off right. I also believe if you start the day off right you have a better chance to end the day off right. It does not take long to know I have “fallen off the wagon”. My scale tells me I have done it and, more importantly my overall physical and mental feelings tell me."  

Wow Les. Thank you so very much! It is clear that you take this program very seriously. You problem-solve day-in and day-out to ensure you stay successful. That’s what it takes!

It sounds like you’ve learned a lot in your years of attending classes. Can you think of an example of something you have learned in class more recently?

"One of the things I have learned recently is that our “box” is really very personal. Each person in Phase 2 must discover what healthy actions they must individually take that will eventually lead to a way that is most successful for them to attain long-term weight loss and management. These actions are different for each individual person in Phase 2. I also have found out that you must be open to the idea that “staying in your box” doesn’t necessarily mean that your “box” is set in stone. Going to and participating in as many Phase 2 classes you can attend provides you with new information and ideas that you can incorporate into your personal box to attain your goal of long-term weight loss and management. I have never participated in a Phase 2 class where I have not taken away something from what my personal coach has said or one of my classmates have shared in class that has given me a new perspective on what I can do that would make my personal box more successful." 

Also, behavior change and changing long-term habits often requires going out of one’s “comfort zone”. Can you think of an example where you were pushed out of your comfort zone as a result of coming to class?

"One example of coming to class that resulted in me being pushed out of my comfort zone is changing the habit or personal behavior of “mindless eating”. One of the most important things I have learned in both Phases 1 and 2 classes is that I must be personally aware and accountable for everything I consume. I must be aware of what foods are “good” foods for me to eat to attain long- term weight loss and management and what foods are “bad” foods that will hinder me from achieving my goal of lifelong weight management and a long term healthy lifestyle."

Thanks Les, for sharing the “secrets” to your success, and clearly, you don’t “just do it”. It takes a lot of planning and forethought to be successful long term. Some bumps in the road and some pushing the comfort zone certainly make things challenging but achievable; we are glad to be a part of your journey.

Average weight loss for the in-clinic Decision Free® plan is 43-66 lbs. based on research studies conducted in people who completed between 12-26 weeks.

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