Just One More Thing . . .
Jake is determined that this is the year he will lose weight. The problem is that he’s tried a bunch of diets in the past and it’s difficult to find time for exercise in his schedule, which includes student council, drama club, drum lessons, and volunteering. Worse still, Jake's friends aren't supportive, and his family is busy with their own projects. While Jake is mostly responsible for getting his own meals together, he has limited choices based on what his mother buys at the grocery store, the majority of which is junk food that makes eating healthy a challenge. How can Jake make sure that this is the year he reaches his goal?
Jake sounds like the classic overachiever who’s trying to sandwich a few too many activities into his crowded life. Since he’s obviously motivated to do well in other areas of his life, he will likely have the ability to stick to a plan that includes improving his health. First, however, he needs to decide if that goal is important enough to cram into his already-hectic schedule. If losing weight is truly a priority, he may need to cut back on something else he’s doing.
Next, Jake should write out a daily schedule using an activity planner (he can find one in almost any store or on the calendar section of his computer). If his new plans aren’t written into his schedule, they probably won’t happen. He’ll need to make space in his day to exercise and prepare at least one nutritious meal each day (eating well takes more time than eating junk food).
Jake’s third step is getting regular access to some healthy food. His mom sounds as busy as he is, and busy people often shop impulsively if they don’t have a list to guide them. Jake should talk with his mom about his goal to become healthier and ask her to help him. He could ask her if he could help with the shopping or at least give her a grocery list of healthy foods he’d like to eat.
Fourth, Jake needs to add regular exercise to his schedule. He’ll need to find an activity he enjoys doing—if he doesn’t, he won’t keep doing it. If jogging feels like torture, he could try biking, or swimming, or an after-school aerobics class. The key is to pick something that’s fun and that can be done three or four times each week.
Finally, Jake needs to be realistic about his expectations for weight loss. He doesn’t need to lose a lot of pounds in a short time. As he becomes more active and eats healthier meals and snacks, he’ll find that the weight will gradually come off without resorting to fad diets and discouraging ups and downs in his motivation and his weight. It won’t be easy, but with some focus and determination Jake can reach his goals.
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Curt VanderWaal, M.S.W., Ph.D., is chair and professor of social work at Andrews University, where he has taught since 1990. He is also associate director of the Center for Policy Research at the Institute for Prevention of Addictions. He teaches classes in drug and alcohol addiction and treatment, group therapy, and values and ethics.
Curt likes travel, skiing, basketball, photography, canoeing, and eating Thai and Indian food. He knows an insane number of pirate jokes, checks e-mail obsessively, and hates squash. |
