There are multiple diet plans, shed pounds quick, weight -loss programs and downright scams, the weight loss industry is alive and well. The foundation for successful weight loss however, remains the same. A healthy calorie controlled diet and increased physical activity. For successful long-term weight loss you must make permanent changes in your lifestyle and health habits.
Change is never easy and getting started is another hurdle to jump. Consider the following six strategies for weight loss success.
Make sure you’re ready
Long term weight loss takes time, effort, and long term commitment. Are you ready mentally to embark on a change in lifestyle journey? Ask yourself are you ready to make permanent eating and activity habits? What is your relationship with food? Do you use it to cope with stress? If so, what will be your new coping mechanism? Do you have, or will you make time to spend on making the necessary changes?
Find your inner motivation
Losing weight is a decision you must make, no one can do that for you. In developing a diet and exercise plan make it something you can stick with. What is going to give you the burning drive to stick to the plan?
Try making a list of what is important to you to help stay focused and motivated. Think about ways to call on your motivation during moments of temptation. Also find support from people who will listen to your concerns and feelings. Choose people who will encourage you in positive ways. Exercise is always easier with a partner, find someone who will spend time exercising with you, or to exchange healthy recipes.
The digital age makes it easy to track your progress, there are numerous apps. Be accountable to yourself by weighing in regularly, weekly is good, record your diet and exercise progress. The Fitbit tracker is an excellent tool or your Smart Watch.
Be realistic with your goals
When setting a weight loss goals over the long term, it’s smart to aim for 1 to 2 pounds a week. To lose that amount of weight you have to burn 500 to 1,000 calories more than you consume each day. Depending on your weight, 5% of your current weight may be a realistic initial goal. For example when I weighed 180 pounds, five percent of my body weight would have been 9 pounds. That small level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.
Think about process and outcome goals when setting goals. Process goals are how you will achieve a goal, i.e. “Walk 30 minutes every day”. An outcome goal is the result of the process goal, i.e. “Lose 10 pounds”. Of the two it is essential to have a process goal because changing your habits is key to weight loss.
Enjoy healthier foods
We all recognize the fact that adopting a new healthy eating style promotes weight loss, that includes lowering your calorie intake. However decreasing calories in no way indicates giving up taste, satisfaction, or ease of meal prep. Increasing your intake of fruits, vegetables, and whole grains is one way to lower your calorie intake.
Get your weight loss started with these tips:
- Eat at least four servings of vegetable and three serving of fruits daily.
- Replace refined grains with whole grains.
- Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters, and nut oils.
- Cut back on sugar as much as possible, except the natural kind found in fruit.
- Choose low- fat dairy products nd lean meat and poultry in limited amounts.
Get active, stay active
Exercise can help burn off the excess calories you can’t cut through diet alone. Multiple health benefits come with exercising including, boosting your mood, strengthening your cardiovascular system, and reducing your blood pressure. The number of calories burned depends on the frequency, duration, and intensity of your activities.
Walking is a great exercise! I started out walking 30 minutes five days a week, just a leisurely walk. I now walk 2 miles or sometimes more on a beautiful day. Any extra movement burns calories. In inclement weather walk around your home. Take the stairs versus the elevator, or park at the far end of the lot when shopping. Time and consistency produce results.
Change your outlook
It’s not enough to eat healthy foods and exercise for a few weeks or months. Long term weight loss requires a change in lifestyle habits. Changing your lifestyle requires looking honestly at your eating patterns and daily routines. After assessing your challenges to weight loss, try working out a plan to gradually change habits and attitudes that have sabotaged you in the past.
Occasional setbacks may occur , it is a normal part of the process. Don’t give up, simply start fresh the next day. Keep in mind this is a lifestyle change, it won’t happen all at once. Stick to your healthy lifestyle and the results will be well worth it.
Until next time,
Peace, Love, and Blessings
