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Excerpt:
The following excerpt has been taken from the new book The Right Weigh: Six Steps to Permanent Weight Loss Used by More Than 100,000 People by Rena Greenberg. It is published by Hay House (January 2006) and available at all bookstores or online at: www.hayhouse.com.
The Right Weigh:
Six Steps to
Permanent Weight Loss
Book by Rena Greenberg
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How the Right Weigh Program Came About
My wake-up call came when I was 25 and mysteriously started to feel chronically exhausted. Prior to that, I’d been healthy, energetic, and enjoying my youth fully. However, I didn’t have any concept of taking care of myself. I was highly addicted to sugar and caffeine in any form—rich carbohydrates, alcoholic beverages, and an unlimited supply of coffee—although I was only about 15 to 20 pounds overweight because I exercised excessively. I certainly didn’t know about listening to my body or eating, resting, exercising, and living in a balanced and moderate way.
I went from one doctor to another in search of an answer to my “condition,” and tried to will myself back to health with various diets and exercise routines, to no avail. Finally, after being advised by an acupuncturist and a physical-education teacher I knew that my heart rate was irregular, I walked over to the hospital nearest to my home in Park Slope, Brooklyn, certain that there was nothing physically wrong with me. To my surprise, I was whisked right into the ER and told that my heart rate was 30 beats per minute and the only thing keeping me alive was my age.
I was taken directly to the cardiac-care unit, where the chief cardiologist announced that I had the heart of an 80-year-old. Because it was an emergency situation, he attached a temporary pacemaker to my heart through a large vein that originated in my thigh. But before he left for the weekend, he gave strict orders to the resident doctor and the nurses to leave the device shut off so that he could see what would happen to my natural heart rhythm.
Late the next evening, I started to feel extreme pain in my chest that was radiating down my left arm. The resident doctor (who appeared not to have slept in days) took little notice and gave me a drug that caused my ears to ring but had no effect on the pain. After he left the room, my pain grew stronger. The nurse on duty told me that she couldn’t go against the doctor’s orders and turn the pacemaker on, even though I was begging her to at that point.
I have no idea how much time elapsed, but I do know that the pain grew stronger and stronger, and I was quite certain that I was having a heart attack. There was a pacemaker on my leg, but I didn’t know how to turn it on! My prayer to God came naturally for me at that point, as it probably would for anyone in the same position.
What’s interesting, in retrospect, is that I did not pray for myself. What came to me in that moment as I sat clutching my heart with both hands, tears streaming down my face, was the strong image of my mother. She’s a German Jew and had lived through the Holocaust. She’d already suffered so much loss in her life, yet I knew that my death was the worst thing that could happen to her. So in that moment as I sat up in bed at New York Methodist Hospital, clutching my chest and wracked with pain, I prayed for her: “Dear God, please let me live for my mother. If I die now, it will kill her. Please give me back my life for her.” In that instant, the frightened young nurse burst into my room and turned on the pacemaker against the doctor’s orders, and of course my pain subsided.
The next day, the chief of cardiology implanted a permanent pacemaker into my chest, and I was discharged a week later. I know that had it not been for the sudden action of that nurse, who I’m certain was guided by God, I wouldn’t be alive today.
Our minds can’t understand miracles, but we can certainly be in awe of their occurrence. Following that experience, I committed myself to learning about the power of love. I have no doubt that it was my care for my mother—and God’s love for both of us—that kept me alive.
Pain is a strong motivator, and being sick had brought me a lot of it. When I got out of the hospital, I felt dedicated to changing my old, destructive ways. I was determined to find true health of mind, body, heart, and spirit, so I learned about the importance of balance for the physical body—the need for adequate rest and physical activity—as well as how crucial it is to eat a variety of whole, unprocessed foods.
I studied the reality of sugar addiction and how to overcome it once and for all, as well as the immense power of the mind to transform the way we all see ourselves and the way we relate to our environment. But by far my greatest discovery was the Divine Love that resides in our hearts. This ocean of feeling, provided by our Creator, can help us evolve beyond our wildest dreams, as long as we’re willing to surrender to and open up to this force.
After regaining my health, I went on to study psychology, hypnosis, biofeedback, neuro-linguistic programming, and many other healing modalities. By combining all of these systems, I developed the Right Weigh program, which can help you reach and maintain your ideal weight. I know this method works because I’ve not only used it to transform my own life, I’ve also guided more than 100,000 people through it in private sessions and at weight-loss seminars in over 70 hospitals and 100 corporations since 1989.
As I was conducting weight-loss seminars in medical centers throughout Florida, Michigan, and New York, I met many people who’d tried every method possible to lose weight. I heard tragic stories of men and women who’d triumphed and dropped many pounds, only to gain them back shortly thereafter. As I listened to their stories and felt the heartache and desperation that they were experiencing, I realized that there really was no road map out there for people trying to lose weight permanently.
Sure, there are scores of books on diets (and most likely there will continue to be), but if you’re picking up this volume, I’m willing to bet that the problem isn’t that you don’t know what a sensible meal plan is. My guess is that you understand that exercise is crucial for permanent weight loss and are aware whether you’re using food in an unhealthy way—such as engaging in overeating, bingeing, snacking, or emotional eating. That’s why I’m not going to tell you exactly what to eat or how to exercise (although I will give you guidance on creating an eating and exercise plan that works for you). Instead, I’m going to focus on helping you change yourself on the inside so that sticking to your plan isn’t an impossible chore, but a simple habit that feels natural to you . . . which I know might sound like an ambitious plan.
You may be wondering what you can do to change your behavior when you’ve tried so hard to be in control of your life and your eating habits but still haven’t been able to lose the weight and keep it off. Where will you find the strength to try again? How can you keep from simply giving up when you feel so weak around food? If only it didn’t taste so good—and if only exercise weren’t so difficult, tedious, and time-consuming!
Without the proper tools, the task of losing weight can seem insurmountable—especially using the methods you’ve tried in the past. You know that diets don’t work, you realize that they’re a psychologically temporary situation, and you’ve found out how difficult it is to stick with them over the long haul.
Dieting isn’t the answer, and neither are expensive fitness centers. It’s not that you need more willpower; instead, you need to access your greatest strength and reclaim your life. Once you truly understand how your subconscious works, you can begin to reprogram your own mind so that you’ll automatically start behaving in ways that lead to the result you so desire.
The Right Weigh will teach you how to harness the power within your deeper mind, heart, and spirit to help you achieve the health and body that you deserve to have—and stop using food to fill a void.
It’s truly a privilege to share with you the knowledge that has had such a profound effect on my life. I started off just interested in getting my health and my body back—wanting to lose weight, feel good, and have energy. My personal journey has led me beyond those early goals to a life of more freedom, fullness, and peace than I could have ever imagined. I want you to know what’s possible for you when you commit to living each day inspired by your innate connection to the Divine within you. When you begin to tap in to the greater resources within your very own mind and heart, you can achieve your ideal weight . . . and so much more.
Chapter One
The Basic Components of Weight Loss
More Americans are overweight now than ever before. The myriad diets, weight-loss clinics, and fitness centers that are available seem to be having no effect on this crisis. If you’re like many people, you’re concerned about your health, ashamed of your appearance, and uncomfortable in your clothes—yet when it comes to reversing this situation, you’ve been unable to effect any lasting change.
Right now, you’re at a very important juncture, so are you going to continue on the path you’ve been on, going from one diet to the next, failing to lose the weight and keep it off, and feeling completely frustrated and ineffectual? How long can you continue to begin expensive fitness plans, filled with high hopes and expectations, only to be let down by your own inability to maintain the exercise level you felt so committed to only days or weeks before? Can you continue enduring the nagging guilt associated with eating foods that are poisonous to your system—yet feel completely out of control and powerless when it comes to making permanent change?
If you answered yes to any of the above questions, then perhaps you need to switch tactics.
Where Can You Turn for Answers?
If you’re like a lot of people, you’ve been conditioned to look outward for advice on how to solve the dilemma you face regarding your weight. You probably expect the experts to tell you whether you should be eating butter or margarine; if eggs are a healthful source of protein or a magnet for high cholesterol; and whether you should take up jogging or just stroll through the park. The problem is that every time you turn to a different “expert,” you’ll get different advice because no one approach is going to work for everyone . . . and it can be overwhelming to have so many choices.
How can you avoid becoming completely discouraged by the lack of any clear, concise direction? And where can you turn for help in making the necessary, permanent changes in your diet and lifestyle? It’s time you started to look in a new direction. Rather than consulting others, turn to a place within yourself that knows what is and isn’t best for you.
Your Deepest Longing
What does your heart truly desire? Whatever it is, know that you can have whatever you want. If, for instance, your deepest longing is to be happy and healthy, in control of your life and your eating habits, living fit and at your ideal weight, and serving the world in the way you were created to do . . . then know that this is not only possible, it’s your destiny. If such a goal feels unattainable to you (or has felt that way up until now), realize that it’s because there hasn’t been a road map for you to get from where you are to where you want to go.
You’re going to journey to a place where you can be at peace with yourself and your weight, enjoy the food that you’re given, and naturally choose and desire the types of dishes and the serving sizes that support your health and vitality. You’ll be able to focus on what you’re here to give in your precious lifetime, rather than criticizing yourself or acting self-destructively. This state of peace and fulfillment exists within your heart: It’s your soul’s longing to live life fully. By following the six steps of the Right Weigh program, you’ll deepen your contact with the wise, loving Source inside you and begin to live your life the way you were meant to.
Although the exercises in Part II focus on making internal changes to truly embrace the life that you wish to create, it’s important to realize that you can spend your entire time on Earth in prayer and meditation, but if you don’t take action and change your activity level and the way you eat, the numbers on the scale won’t budge. The six steps of this program are designed to help you focus all of your energy and life force on achieving the vision you desire for yourself: living healthy, happy, fit, and at your ideal weight. You’ll also strengthen your connection to the Source of life, which is always available to help you. When your conscious and subconscious mind are in harmony with your heart’s deepest longing, it becomes much easier to manifest good things in your outer reality.
Let’s begin by discovering what actions are essential for you to reverse your condition, achieve your ideal weight, and maintain it for the rest of your life. These beginning chapters will give you a foundation for the transformation you’ll experience in the second part of this book.
The Equipment You’ll Need
Before you begin the Right Weigh 40-day, six-step program, you’ll need to gather the following supplies:
— Food diary: You can use a small, blank notebook that you’ll fill in with the appropriate categories, or you can make copies of the example in the book. Whichever one you choose, it should be small and flexible enough for you to carry around with you wherever you go, such as in your purse or pocket.
— Index cards: You’ll need a package of 3" x 5" blank white index cards.
— Tape recorder and blank tapes: Recording the exercise instructions in Part II and playing them back as you rest in a comfortable position will benefit you much more than simply reading through them. You’ll need a tape recorder and about a dozen blank tapes with labels.
— Permanent-weight-loss journal: Using a journal is an excellent way to work through the exercises in this book. When you take the time to write things down rather than just think of them, it can make a huge difference. You see, this seemingly simple act of writing things down has an enormous impact on the subconscious part of your mind. By noting the reasons that you’re absolutely committed to losing that excess weight once and for all—and keeping it off forever—you’re impressing those new, productive thoughts on your deeper mind.
Also, when you use a journal, you’ll have a chance to go back and look at what you’ve written, reviewing your goals. Buying a beautiful book for this task gives you a tactile and visual reminder that you value what you’re writing down—that this isn’t some annoying chore or homework assignment, but an important record of your self-transformation.
The Necessary Components of Weight Loss
Why are you overweight? It doesn’t matter if you don’t think that you eat very much or if you walk three times a week: The bottom line is that if you consistently take in more calories than you’re burning off, you’ll remain overweight, or even gain more.
Everyone overeats at times—but is your behavior a habit or a rare occurrence? If you do overindulge, do you balance that by consuming less for a while or increasing your activity level? Maintaining an ideal weight over time is always achieved through these basic components: the amount of food you eat and your ability to burn those calories. In this chapter, you’ll get an overview of the most important things to remember about each of these points.
Are You Eating Too Much?
Many overweight people tell me that they don’t eat very much. Often, however, they’re doing it unconsciously, as if the calories don’t count if they’re standing up, on vacation, driving in the car, and so on. Being oblivious to hidden sources of calories—such as plopping Bac-Os and high-fat dressing on a salad or eating huge portions just to get your money’s worth—doesn’t stop them from putting on weight.
I was once listening to a program on weight control, and the speaker said something that shocked me: He said that there were no overweight people in the concentration camps. Then I realized that although it was in poor taste, what he said was true—that is, when you don’t eat, you aren’t going to gain weight. (One exception to that could be if you’re on certain medications that are causing you to gain.)
Have you just given up on changing yourself because of your belief that no matter what you do it won’t make a difference . . . because of hormones, medications, or metabolism? Don’t worry—this is quite common. I applaud you for picking up this book, which is a way of telling yourself that there are some things that are under your control, and they’re what you can focus on. While these problems can certainly be discouraging, I’ve seen people on thyroid medication and other prescriptions that were slowing down their metabolisms lose weight by using the methods in this book simply because they could still control things to a degree by changing their eating habits and increasing their activity level. If this is your situation, you may not lose as quickly as someone who doesn’t have those impediments, but you can still reduce by following this program.
If you start eating smaller portions, then you can continue to eat the foods that you grew up with, appreciate, and enjoy. By taking in less, you’ll naturally start reducing. A few ways you might do this include:
• Leaving food on your plate, even if you feel resistance. If you don’t want to waste it, wrap it up to eat later when you’re actually hungry.
• Beginning to eat half the amount that you normally would. Start with small portions, and don’t go back for seconds.
• Establishing the habit of pushing your plate away before you feel full so that you give your brain time to register that your stomach is satiated. Don’t overeat! Even the healthiest foods can do damage if consumed in excess.
• Chewing slowly and enjoying each bite. This will help you eat less, stopping you before you’ve overfilled your stomach. Keep checking with your belly to see if you’re full. (Slowing down will also help you notice the textures and tastes of food.)
Counting Calories
If calorie counting works for you, that’s fine—get a calorie book and calculate how many you’d have to eat in a day to lose one pound a week, keeping in mind that it takes 3,500 calories to gain or lose a pound. If you’re choosing this approach, write down everything you eat in order to keep track of it. If you continually take in fewer calories than you’re burning off, you’re going to lose weight.
There’s nothing intrinsically wrong with this method, particularly if you don’t want to restrict the types of foods you eat (which is discussed in Chapter 2). If you believe that you can use a Weight Watchers type of plan and eat a little of everything, including sugary foods, then try it. But if you know yourself and can honestly say that this type of diet has never worked for you, why put yourself through the agony of failure again?
Even if you don’t track calories precisely, it can be helpful to have an awareness of them so that you can make them count! For example, when you’re at a restaurant, you may decide that the day-old bread isn’t worth the calories, so you remove it from your sandwich. However, that hot, fresh bagel on Sunday morning might be a wonderful way to use your calories from bread products for the week. This is a more balanced approach than simply eating all bread products at any time you aren’t on a diet, and then switching to total restriction and deprivation, even if there’s an occasion to really enjoy a moderate treat or you’re particularly hungry.
When making your selections, be aware that all calories aren’t created equally. Fibrous foods are more filling per unit. For example, 100 calories of raspberries and blueberries is far more satisfying than the same value of fruit juice. The fiber—the skins of fruit or the husks of whole grain—will fill you up.
Enjoy Physical Exercise
Besides cutting back on your portions and choosing healthier foods, increasing your activity level is the best thing you can do for yourself when it comes to taking off and keeping off weight. Not only does it burn calories, but a regular schedule of physical activity will increase your resting metabolism, even when you’re sleeping—what a great payoff! On top of that, you’ll feel better, have more energy, and reduce your stress level naturally.
Is exercise a negative word for you? Does it bring up pictures of aching muscles, tedious workouts, and exhaustion? If so, you’ll need to reframe these unproductive associations by starting to think in terms of increasing your activity, and it’s important to be very gentle with yourself. Remember, it’s okay to start exactly where you are right now.
When you think back to your childhood, you’ll probably remember that you used to love to run and play and couldn’t wait until recess—it was natural for you to want to move your body. You may have unlearned or forgotten your inherent inclination toward being active, learning over time to focus on your aches and pains instead. Because our modern culture has made it so easy, it’s likely that you’ve stopped incorporating activity into your daily life at all.
When you start moving again—even in small ways such as deliberately parking farther away when you go to the store and walking to your destination—you’ll begin to remember how good it feels. Undoubtedly, you’ll start to look forward to the times of day when you can stretch a little.
The more you move, the easier it becomes. Soon you may find yourself naturally taking up a sport that you used to appreciate and enjoy—perhaps tennis, bicycling, in-line skating, or golf. Whatever you decide to do, make sure you have fun doing it so that you’ll look forward to it.
If you don’t want to join a gym because of the expense, you feel uncomfortable there, or it’s inconvenient, then exercise at home. I have a small, round trampoline in my closet that I pull out a few times a week and jump on. It’s actually a lot of fun to put on your favorite music (particularly songs that you loved as a teenager) and dance or jump. Even if you only do a few minutes at a time, it’s a wonderful place to start. Experiment with workout videos and shows. Watching TV or reading while working on a home-exercise machine or stretching may be the perfect combination for you as well.
Also, note that if you hate exercise, it may be that you aren’t doing the kind you enjoy—for instance, if you like to socialize, you might want to pursue an activity that lets you do that at the same time. If you’re competitive, choose something in which you compete against others or yourself (such as trying to beat your running time or the number of repetitions you do).
You’ll want to set yourself up for success because each victory prepares you for the next one. Begin by setting attainable goals; then you’ll begin to trust yourself, knowing that when you commit to something, you’re going to keep your word and do it. So why not decide to do five jumping jacks every day when you get out of the shower, no matter what? They’ll become part of your routine, just like brushing your teeth and combing your hair . . . once you get started, activity becomes part of your daily schedule.
If you experience aches and pains, remember that they won’t last forever. You can break through them and reap the benefits that exercise brings. If your current weight status or health condition is such that it’s difficult to do anything—even walk—check with your physician to see if you can do water exercise, which is okay for almost everyone.
I’ve had people tell me that they’re embarrassed to go to a public pool with their bathing suit on because of their current weight condition. I want to encourage you to be strong, set an example for yourself and others, and go ahead and begin exercising or walking—even in public. Do this as a gift to yourself, knowing that the embarrassment is short-lived. Remember that this is a key for your long-term success.
How hard should you work out? You certainly don’t want to push yourself to the point of exhaustion, but on the other hand, some of you may go to the opposite extreme of not challenging yourself at all. Find a balance and try to get in at least 30 minutes per day. Start out slowly and build up, making your goals achievable and realistic. If you’ve never run in your life, you may be able to do three miles the first time, but then what? How are you going to feel the next day? Are you going to want to do that again? Consistency is the key, so challenge yourself, but don’t push.
On the other hand, you don’t want to buy yourself a stationary bike, get on it for three minutes, decide that it’s boring, and quit. Instead, it might work better for you to buy a regular, outdoor bicycle and plan a route where you can’t turn back so easily. Commit to taking this path three times a week as you enjoy the fresh air and scenery. Look forward to this precious time by yourself (or with a friend) and notice how good it feels to move your body.
Associate pleasure and reward with exercise to get your subconscious mind to create the impulse to want to continue. Have the foresight to realize that if you can make this fun—even if you have to con yourself at first—it will soon become a way of life, and you will truly be permanently thinner. What a wonderful realization to have!
The methods in Part II will help you remove any blocks you have about exercising and help you look forward to it, but you should start planning your routine now. If you want to establish the natural impulse to exercise, this is what you have to program into your subconscious mind. Then, even if you have the thought that you don’t feel like working out today, you’ll immediately become aware of how much better you’ll feel after you do—and how discouraged you’ll feel if you act on that negative thought (or listen to that voice).
Before you know it, you’ll start to look forward to working up a good sweat. Even aching muscles can be a positive sign (as long as you haven’t overdone it). See how good it feels to have mobility in your muscles and joints, and even enjoy how refreshing a big glass of water tastes after you work out.
Here are some additional tips:
• In addition to the times when you decide to officially exercise, get into the habit of moving as much as possible throughout the day. It will make you feel better, help you sleep more soundly, and even out your energy levels.
• Stretching is very beneficial since you probably hold a lot of tension in your muscles. If you can take a Pilates or yoga class, it would be wonderful. But even if you can’t fit that into your schedule right now, you can certainly begin stretching when you get out of bed in the morning or just before you go to sleep at night. If you’re alone in an elevator, go for it! Take a moment to touch your toes, reach up to the ceiling, or roll your head gently from side to side. Make it a point to stretch a little bit as often as you think of it throughout the course of the day.
• Check out the workout videos and DVDs available at your local library or video-rental store.
• Get a collection of your favorite music together on a CD or iPod and start dancing in your living room. If you prefer, you can get a small trampoline to jump on.
• Do something totally new. If you’ve never played tennis, for example, treat yourself to a few lessons. Find a sport or activity that you really enjoy.
• Take a local exercise class. Experiment until you discover what you find pleasurable.
• Do something “inefficiently” to get your blood moving: Take the elevator instead of the stairs, park a little farther from the store than you need to, or walk to your colleague’s office or cubicle to give him or her a quick message rather than e-mailing it.
• Make a commitment to do five jumping jacks or push-ups daily—after you step out of the shower, just as the evening news is beginning, or at some other regular time. Increase the number as you become more fit.
Now that you have an idea of the foundation you can set for weight loss—and the transformation of your life—let’s take a closer look at the specific food choices that can help you on your way.
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Rena Greenberg
Author, Practitioner of Neuro Linguistic Programming, & Hypnotherapist,
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Rena Greenberg is the Founder and Director of Wellness Seminars, Inc, which provides weight loss programs for over100 major corporations and city governments, including over 75 Florida and Michigan hospitals.
She is a graduate of City University of New York at Brooklyn College. Rena Greenberg’s wellness programs have been featured in many television and radio news features.
Ms. Greenberg holds two certifications in hypnosis from The Eastern NLP Institute and the National Guild of Hypnotists, as well as national biofeedback certification from the Biofeedback Certification Institute of America. She is also a certified Practitioner of Neuro Linguistic Programming and an ordained Minister.
Rena Greenberg is the author of The Right Weigh: Six Steps to Permanent Weight Loss used by over 100,000 People (Hay House, January 2006).
Email:
wellnessseminars@aol.
com
Web:
www.easywillpower.com
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