On paper, losing weight is a simple math equation. Eat and drink less food than your body needs and you should lose weight. In reality, losing weight is often difficult, as evidenced by the latest statistic from the Centers for Disease Control and Prevention showing that over 26 percent of Americans are medically obese, as of 2009. Making a daily pledge to yourself to stay committed to your diet may help you succeed at losing weight.
Benefits
The health benefits from weight loss range from having more energy to reducing your risk of developing high blood pressure or having a heart attack. If you are overweight or obese, your risk of developing certain cancers is higher than an average weight person. The psychological benefits of weight loss may include feeling more positive about yourself, noticing an increase in your self-confidence level and feeling more comfortable in social situations. A daily weight-loss pledge is a tool you can use to continually remind yourself of your goals and the reasons you want to lose weight.
Types
Your daily pledge for weight loss can take several different forms. Begin with an internal commitment to yourself. Mentally remind yourself why you want to lose weight and the benefits of living at a healthy weight. Next, condense your pledge into one or two sentences. A sample pledge is, "I commit myself to eating healthy food and exercising on this day. I want to lose weight to feel better about myself and improve my health." Write down your pledge in a journal, on an index card or in an application on your phone. Repeat it until you memorize it.
Implementation
Use several methods to keep your pledge prominent in your mind. Each morning when you wake up, repeat your pledge to yourself as you are getting dressed for the day. When you go to work or do chores around the house, mentally remind yourself that you have committed yourself to healthy eating and exercise for that day. Consider starting a public or private weight-loss blog as a way to journal your food, write down your feelings and add another layer of accountability to your weight-loss efforts. Incorporate your pledge into your blog title. If you have a trusted friend or family member, share your pledge with her.
Strategies
Outline your eating and exercise plan using a weight-loss website, a food diary page or a personal journal. Calculate the number of calories you should be eating, and monitor your caloric intake each time you eat. If you make a poor food choice in the morning, restate your pledge to eat right and exercise as a way to restart your diet immediately rather than waiting until another day to start. A commitment to exercise may help you stay focused on your diet.
Expert Insight
Although difficult to quantify, combining a personal commitment with a weight-loss or maintenance program may help you lose weight. In a 2008 study published in the journal "Eating Behaviors," lead researcher Robert A. Carels found that the study participants who combined a personal commitment with group support and contact lost significantly more weight than the participants who had no personal contact, but rather only had access to weight-control information. Consider participating in an online weight-loss group or a group in your community to cement your commitment to yourself and help you successfully lose weight.
References
- Centers for Disease Control and Prevention: Vital Signs: State-Specific Obesity Prevalence Among Adults -- United States, 2009
- MayoClinic.com: Obesity: Definition
- Centers for Disease Control and Prevention: Getting Started
- American Heart Association: No-Fad Diet Food Diary Page
- Science Direct: Taking Control of Your Personal Eating and Exercise Environment: A Weight Maintenance Program
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