With 66% of Americans struggling with a weight problem, it makes sense that people want to lose weight, look better, have more energy and be more active. And yet how many times have you heard someone (or maybe even you!) say, “I went on a diet (or exercise routine) and started to lose weight, but I just couldn’t stick with it.” Why is it so hard to achieve your weight loss goals? Because you need a plan! If you want to lose weight, try the following tips to help you plan for success:
Ten Tips for Weight Loss Success
1. Set a realistic goal.
You are setting yourself up for failure, and possible health problems, if you set impossible goals. So to be safe, set a goal to lose about two pounds a week with an ultimate goal of losing 5 to 10% of your weight. Plus remember to set mini goals to help you achieve your ultimate weight loss goal.
2. Keep a journal to note your progress.
The National Heart, Lung, and Blood Institute states that “record keeping is one of the most successful behavioral techniques for weight loss and maintenance." It not only gives you an opportunity to look back and say, “Wow! Look what I have accomplished,” but you can also note patterns in your eating and exercise habits that you may need to change. It is important to keep track of more than just the pounds you are losing, though. Your journal should include the food you eat each day, the amount of exercise you do, your weight each week, and your measurements (arm, waist, bust, hip and thigh).
By writing down the positives changes, it not only gives you encouragement but it also keeps an accurate record of your weight loss, both in pounds and inches.
3. Find friends and family who will cheer you on.
Making significant changes are always easier with support. Ask your friends and family to support you by:
· Encouraging you as you make positive changes
· Keeping tempting foods out of your sight.
· Making some healthy changes too like snacking on fresh fruit and veggies instead of their usual junk food.
· Help you plan non-food related ways to celebrate when you reach your minigoals.
· Join the “A Year For Me” Weight Loss Support Group – This new online weight loss support group is led by a Registered Dietitian and Community Leader. We’re taking the next year, from Thanksgiving 2007 to Thanksgiving 2008, to concentrate on improving our health & dropping those pounds! .
4. Go shopping with a list (and full stomach!).
Before you go grocery shopping, make a meal plan and a list. Then only purchase the food on your list. And, so you are not tempted to buy goodies and other unhealthy foods, make sure you shop when you are full. With careful planning before you go to the store, you will not only stick to your diet, but you will also save money and time.
5. Develop a plan before eating out.
Decide what not to eat: a bread roll with butter, oil-based salad dressings, a side of fries, cheese sauces, and cream with dessert or coffee. Instead, ask for low fat options like extra vegetables rather than potatoes, grilled steak in place of the pan-fried version, a salad without the dressing, and a fresh fruit salad for dessert.
Don't forget that using a safe and natural appetite suppressant IS OKAY! While there are those who balk at what they call "diet pills", the fact is that there are safe and natural appetite suppressants on the market that can and will reduce your appetite so you eat up to 50% fewer calories in the day. It's a fact!
Remember, if you fail to plan, you plan to fail. All you need is a plan and encouragement to stick to it. Success can be yours!
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