Welcome!
This site has been created to provide help and support for people to:
Achieve and maintain a healthy, comfortable weight without being deprived of food or losing quality of life.
To enjoy food without feeling guilty.
For individual support, please see the list of health professionals (multidisciplinary) on this web site. This can be accessed from this home page, and can be found under 'If not dieting information' (above), and the drop down box 'Health professionals'.
To hear an interview with Dr Rick and Empowerment Coach Deb Kolb, click on the following link:http://www.blogtalkradio.com/EmpowermentCoach/2007/12/06/If-Not-Dieting-Then-What
Workshops and training for health professionals for the remainder of 2009
If Not Dieting 2-Day Health Professional Training: Available for ALL health professionals.
The Person Centred Approach to Healthy Weight Management. Presented by Dr Rick Kausman and co-facilitated by Janet Lowndes (psychologist).
(The training is endorsed by the Royal Australian College of General Practitioners as a Category 1 (ALM) Activity, 40 points, and in addition, is endorsed by the
** Adelaide, August 7th and 8th, (Friday/Saturday) 2009 - Click here for flyer
If you are unable to open this flyer, please email Louise Wigg at louise@ifnotdieting.com.au and we will email you one directly. You can also register now and make payment at the on-line shop for this training.
** Melbourne, September 10th/11th, 2009, plus for all attendees who have done the 2-day training, a special 1-day workshop on September 12th, 2009, facilitated by Janet Lowndes on Developing Therapeutic Skills - Click here for flyer
If you are unable to open this flyer, please email Louise Wigg at louise@ifnotdieting.com.au and we will email you one directly. You can also register now and make payment at the on-line shop for this training.
Feedback comments from previous health professional training programs in 2008 and 2009 include:
'I have always been a huge believer that diets don't work, which is what drew me to your book in the first place. But it is the clear and simple way in which you presented the concept that makes it so practical to use straight away. Your training program has given me so much inspiration to approach the area of weight management in a new light.'
Anna Keusgen, Dietitian
'Dr Rick Kausman provided a brilliant and inspiring workshop. His passion and dedication towards this work is infectious and I walked away very excited about implementing a fresh approach with my clients. The person-centred approach needs to be the standard approach... and in years to come I think it will be.'
Carrie Hayward, APS College of Health Psychologists
'Thank you so much, it was an excellent two days'.
Angelina Salamone, General Practitioner
'Can I just say that I think that was the best conference that I have ever been to! I walked away feeling so empowered and inspired, personally and professionally.'
Rebecca Smith, APD, AN, Senior Clinical Dietitian
Nutrition and Dietetics, The
'Thanks for a great two days at the workshop. The workshop has definitely given me lots of food for thought and I will be definitely incorporating this information in my care planning sessions, health assessments and diabetes sessions.'
Leanne Bourke, Nurse
'Thanks for the wonderful training session! I am finding everything very useful.'
Clare Stone, Dietitian, Leeton Community Health Centre
'The workshop was great and I'll be putting what I learned to good use.'
Carolyn Rogers, Psychologist
'I came away from the training feeling excited about being a Dietitian for the first time in 10 years, it was that powerful. We have known for years that diets don't work, and we have known for years that we need to support people in client centered behavior change, but until now I have not really know exactly what tasks I can work on with clients to allow that change to happen. So I am extremely grateful and excited!!'
Janet Tomlin, Dietitian
'Rick, your workshop was outstanding, most inspiring - congratulations. A great blend of practice, research, discussion and activities.
Caroline Horwath, Senior Lecturer in Human Nutrition, University of Otago, Dunedin, New Zealand
'I just want to say thank you for the awesome and inspiring workshop. It was such a refreshing insight into the wonderful world of weight loss!!'
Lucinda Walters, Dietitian/Exercise Physiologist
Dr Rick's 10 Top Tips to be a Healthy Weight
Dr Rick Kausman is the author of the award-winning book If Not Dieting, Then What?
1. Don't be fooled by the fad
Weight-loss diets can trick many of us with their 'quick fix' solutions. However, in the long term, most people end up regaining the weight they lost on the diet...and then some! Furthermore, the harmful effects of weight-loss diets increase the risk of developing an eating disorder.
2. Don't get weighed down by the scales
If we are above our most comfortable weight and we want to change this situation, it is vital to focus on our thinking, our eating and/or our physical activity, rather than concentrating on what is happening with changes to our weight. By looking after ourselves and our bodies in the best way we can, our weight/size will be the healthiest level that is possible for our own body type.
3. Practice a positive attitude towards food
Labelling food as 'bad' or 'junk' often causes us to feel bad about ourselves and guilty about what we have eaten. Ironically, this guilty feeling can even make us eat more of that type of food, even when we no longer feel like it. So, do your best to think about food as 'everyday' food (fruit, vegetables, cereals) rather than 'good' food and 'sometimes food'® (chocolate, chips) rather than 'bad' food.
4. Eat slowly and enjoy
While this can take some practice, slowing down the speed of our eating makes it much easier to recognise when we are full, allowing us to stop before we have eaten more than we really feel like. It also allows us to pay better attention to the foods we are eating; the real flavours, textures, smells etc. In this way, we enjoy our food more, it tastes better, the sensations last longer, and we recognise more easily when we have had enough.
5. Your body knows best
We can all eat food when we are not really feeling physically hungry – for example because we are bored, or even just because it's there! It's quite normal to do some non-hungry eating®, but when we do too much, it can tip our eating out of balance. Do your best to check in with your body before you eat; ask yourself, 'Am I really hungry?' (Important note: If we are under our most healthy weight or currently have an eating disorder, our body might not be able to give us accurate information about the right amount and/or type of food our body needs. In these situations it is important to get some help from a health professional such as a dietitian to work out the best type and amount of food for you.)
6. Do your best to not get too hungry
It's easy to get so busy that we ignore our body's signals that are telling us to eat! If this happens, it is very hard to eat slowly, we can easily eat more food than we really want, and we can end up becoming overfull or completely stuffed full. It can be helpful to have some snacks with us just in case we start to get too hungry.
7. Healthy bodies come in all shapes and sizes
Health and vitality come in all types of body shapes and sizes. Remember that nobody is perfect, and no body is perfect!
8. Nurture yourself
As well as dedicating time to our families, our friends, our study etc., we need to make sure we are doing things for ourselves. Taking care of ourselves is essential. Make a list of healthy things that help you feel good, and try to do these things as often as possible.
9. Move your body
Some people think you have to pound the pavement or work out at a gym to get any benefit from physical activity. This is not true. There are many ways of putting more physical activity into your daily life, such as walking to school, walking to the shops, or taking the stairs when you can. Taking up a fun activity that involves moving your body such as dance, social tennis or yoga can be enjoyable ways of working your muscles.
10. Focus on feeling good
Focus on FEELING not LOOKING good. When you feel good you are naturally attractive and fun to be around and you are much more likely to cope well with any situations that might otherwise get you down.
© Dr Rick Kausman 2008
® is Registered Trademark
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