The trick to successfully losing weight and keeping it off lies in making permanent changes, rather than jumping from diet to diet and then eating without limits in between. While there is no single secret to successful weight loss, some strategies make it easier to succeed at it without driving you crazy in the process. Patience, dedication and the willingness to change are all key to success.
Don't Think in Terms of All-or-Nothing
Crash diets actually slow down your metabolism and can lead to weight gain down the road, according to The Diet Channel. The same problem is common when you are forced to completely give up the foods you love. You're likely to end up overeating at some point, when you can't handle the cravings anymore. Instead of giving up all of your favorite foods, think about ways you can reduce your overall calorie intake or switch to similar foods that are lower in calories. For example, look for low-calorie or low-fat versions of your favorite snacks, such as popcorn, tortillas or chips. Try diet sodas and sugar-free juices and drinks. Switch to low-fat dairy. Saving a few calories here and there will add up by the end of the week, and you won't feel too deprived.
Keep Track of Your Progress
Knowing how your efforts are paying off is essential to long-term success. A simple diary or notebook can help you keep track of your daily food intake and your weekly workouts so you know if you're slipping somewhere or if junk food is making its way into your diet too frequently. Or you can choose an online journal, most of which come with tools that can help you chart your progress, print out tables and worksheets and provide you with databases and tips on successful weight loss.
Stay on Your Toes
According to the National Institutes of Health, a minimum of 30 minutes of activity on most days of the week is needed to lose weight. If you want to speed up the process or if you have a considerable amount of weight to lose, increase the amount of time you spend exercising. Staying active and moving throughout the day will also increase your calorie burn. Anything from gardening to walking the dog to raking the leaves can burn additional calories and help you with your weight loss.
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