So Bill Maher thinks fat shaming will end the obesity endemic because it will shame people into losing weight. The truth is, this is but one of many false assumptions people make about weight loss. You can't "shame" someone into losing weight; you can only support, encourage and show love towards those who need it.
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Here are our top tips for long-term, happy weight loss:
Don't go on a "diet"
It's not a popular opinion, but going on a "diet" is one of the worst things you can do when it comes to losing weight. Often these special "diets" are costly and ineffective, designed to restrict food groups and drastically reduce food intake, leaving you hungry, fatigued and thoroughly fed-up. Not only will this affect your ability to exercise, but you will be more likely to give up when eating is no longer an enjoyable occasion.
Do make healthy choices
Focus on portion control and eating a wide variety of nutritious foods, while being sensible about food heavy in saturated fats, salt and sugar. By being sensible we don't mean cutting them out completely, but be mindful about how much of these you're consuming. For example, you can have ice cream if you want it, but you don't need to scoff the whole carton.
Don't make difficult short-term goals for yourself
If you haven't done exercise for about five years and you say "I'm going to go for a run every morning from tomorrow" or "I'll do two hours in the gym daily", the chances are you'll be put off at the first hurdle. Exercise isn't meant to be harder than you can manage, and doing too much is never beneficial.
Do take baby steps
If you want to join a gym, think about going just a couple of times a week at first. Never drive somewhere when you can walk it, and consider doing ten minute HIIT (that's high intensity interval training) sessions rather than trying to push yourself to do long daily work-outs. It's not that you can't challenge yourself now and again, just don't make your training regime too formidable to begin with.
Don't take diet pills
There is literally no scientific evidence that any of the diet pills on the market actually work long-term, and many of them aren't even safe. If they did work, every overweight person would be prescribed them by their doctor and fewer people would opt for invasive bariatric surgery. Perhaps the main problem with diet pills is that even if they do have an effect, they don't help reduce bad habits that cause weight gain in the first place.
Do eat a varied diet
There are magic ingredients in food that aid digestion, metabolism and leptin production which can ultimately help us to stay in control of our weight, but by far the best way to consume these is through a varied and nutritious diet. Vitamin supplements are a multi-billion dollar industry, but the secret to weight loss is by eating foods already rich in these vitamins.
Don't think of BMI as the be all and end all
Just because your BMI says you're overweight doesn't mean you are unhealthy. As long as you make healthy choices and exercise regularly, having a BMI of over 25 isn't the end of the world. If you're concerned, speak to your doctor. If they don't believe that any area of your diet or lifestyle poses a significant threat to your health, then it doesn't matter what the scales say. Basically, the healthy weight is different for everyone and you must never feel like you have to follow someone else's goals. And remember, some of the fittest athletes in the world have BMIs which would put them in the overweight category simply because muscle weighs more than fat.
Do measure yourself
If you want to get a more realistic picture of how your weight loss journey is going, use a tape measure to keep track of the inches lost or gained around the main areas of your body. The inches don't lie! Plus, you'll be able to work out your new dress sizes too.
Don't make it your sole goal
Losing weight should be a priority if it's really important to you, but don't let it be the only thing you're working towards in your life. That just means that every setback in this area will make you feel like you're a failure. And life isn't fun if all you can think about is trying to get in shape.
Do have other interests
If your work life and family don't provide enough of a distraction from matters of weight loss or weight gain, consider taking up a hobby. Working towards something else can take the pressure of losing weight, which will ultimately keep you calm and collected enough to continue pushing through towards your goal.
Don't be hard on yourself
Telling yourself negative things about yourself whether you believe them or not will absolutely affect your weight loss progress. Fat shaming yourself will increase feelings of shame and depression which is not conducive to making healthy efforts. In fact, the worse you feel about yourself, the more likely you are to overeat.
Do love yourself first
Hating one's body is a common factor when it comes to weight loss, but the best way you can change it is my dealing with your insecurities and your lack of confidence first and foremost. When you can master loving yourself unconditionally, you will feel more deserving of a happier and healthier lifestyle change.
Don't think you have to go through it alone
Millions of people all over the world are struggling with weight issues so never feel like you need to keep your journey a secret, or even feel ashamed of the small steps you're taking towards good health. The more you isolate yourself, the easier it is to give up.
Do buddy up with someone
There is very likely someone in your life who needs to work on their lifestyle just as much as you, and a great thing you can do is buddy up together and motivate each other. Having a gym buddy makes exercise more fun, and sharing diet tips can be a brilliant way to enjoy eating without feeling guilty about it. Plus, you've always got someone to talk to when cravings get too much.
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