Successful weight loss depends on modifying eating habits and increasing daily exercise, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Weight is important, regardless of your shape and muscle tone. Weight influences health and self-esteem. Despite all best efforts, most dieters regain within one year all of the weight they lost. A few easy tips may make weight loss more successful.
Prepackage Snacks
If you are a fan of snacks, keep snacking as part of your diet and include small quantities of your favorites. The National Institute of Diabetes and Digestive and Kidney Diseases states that excluding certain foods may make the diet harder to observe over time. Prepackage treats in small portions and ration the treats by freezing or storing the snacks in your desk at work or in a locker at school. This limits access to the snacks during a time when snacking is less likely to happen, such as at home, in the evening, or while watching television or using the computer for relaxation.
Eat Slowly
Eating slowly and chewing every bite to the fullest is recommended by the National Heart, Lung and Blood Institute, part of the National Institutes of Health. The NIH reports that the brain receives the food message nearly 15 minutes after you're begin eating a meal. For some diners, this means that the entire meal has been eaten. Eating slowly and savoring every bite means that the brain sends a satisfied message before the dessert menu is delivered.
Reward Yourself
A system of monetary rewards by employers motivated workers at 17 work sites, as reported in 2009 by the National Bureau of Economic Research. You can replicate this program by placing money you would have spent on sugary snacks, fast food or sodas into a personal fund that goes towards a special purchase when you meet your weight goal.
Set Reasonable Weight Goals
Setting reasonable goals, advises MayoClinic.com, gives you better odds for success. Targeting the weight goal of wearing a 20- or 30-year-old pair of jeans is unrealistic and only sets you up for failure. Set a reasonable weight loss goal with the help of a medical professional, and set practical plateau losses in meeting that loss.
Use Photos for Motivation
Place a before-the-diet photo of you on cupboards where you store food and on the refrigerator. This will remind you of the weight you want to lose. Add sticky notes to the edge of the photo after each 5 lb. weight loss. This visual representation will keep you focused and provide the small goal satisfaction, notes MayoClinic.com.
Get Moving
An important element in successful weight loss is activity and exercise, according MayoClinic.com. The activity need not be high stress, nor require a high-intensity workout every day. MayoClinic.com recommends at least 30 minutes as part of a daily routine. Walking to school or work qualifies as exercise. Take the stairs instead of an elevator. Lift and carry groceries out to the car from the market. Calories burned throughout the day add up to weight loss.
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