Finding what works in weight loss

In my last two columns, I went in search for the holy grail that would lead me to losing Those Pesky 10 Pounds.

This is what I have found out so far: Health is the best motivation for losing weight. We are likely to live longer (not to mention look better doing it) if we lose those extra pounds. Also, I learned that there are many great diets out there, and most of them might work to make you lose weight.

That is, if you stick with them.

According to the folks at the University of Southern California's Andrus Gerontology Center, losing weight is rarely successful: "Among those who succeed in losing weight, few manage to maintain that loss. Overall, the statistics are grim. Typically one third of the weight lost is regained within one year of the end of the diet, and almost all weight lost is regained within three to five years."

And so, a diet must be not only healthy but it must work for you. In order for that to happen, you have to "know thyself." When we understand who we are in relation to food can we hope to overcome problems we have with it.

So, knowing myself, I realize I don't do strict diets well. What I do respond to are "organizing principles," ones that are common sensical and well founded.

Here are five that I have come up with.

1. Eat as natural and balanced a diet as possible. So long fast food. According to my nutritional consultant, Gerri French from Sansum Medical Clinics, "The healthiest way to lose weight is to eat as close to nature as possible -- the least amount of processed foods. For example, nature doesn't grow juice, it provides fresh fruit."

What this will translate to for me is cutting down on most everything "white" (breads, pasta, French fries) and amping up on lean sources of protein (egg white omelets, turkey, chicken and fish) as well as vegetables (leafy greens for those all-important minerals) and fruits (an apple a day).

2. Be very conscious of portions. Recent studies point to why the French put us to shame in the weight department despite their notoriously high fat, high booze diets: Their portions are much smaller than we "super-sizing" Americans. Being conscious can take work but I think it is less labor intensive than counting calories.

3. Exercise. This, of course, is the ultimate in common sense. No diet will work without it. The simplest and best advice anyone can take on losing weight is to use up more calories a day than they consume. Even when I can't get to the gym, I can take at least a brisk walk for a half an hour a day. And doing that early in the morning is a good bet as it can jump start my aging metabolism and burn more calories during daily activities.

4. Be patient. No matter what our goals are, we need to be patient with ourselves. Slow weight loss is the healthiest and the longest lasting. Studies show that reducing just 100 calories a day can mean losing 10 pounds over a year's time. Developing a new relationship with food takes time.

5. Do not deprive yourself. Given my cranky personality and penchant for pleasure, this just may be the most important principle for me to pay attention to. I enjoy a glass or two of wine with dinner. And I love peanut butter. So my diet contains both. No diet will work if you don't stay on it and we all need rewards to stay motivated.

Get to know yourself and find a diet that works for you.

Dr. Michael O.L. Seabaugh is a Cape Girardeau native who is a licensed clinical psychologist with over 20 years experience helping individuals and couples with their emotional and relationship issues. He has a private practice in Santa Barbara and Santa Monica, Calif. Contact him at mseabaugh@semissourian.com.