How To Lose Weight Automatically

Automaticity refers to a condition that's self-regulating -- creating a successful routine results in losing weight automatically. To arrive at automaticity requires that you program yourself with the necessary behaviors to achieve your goal. Overweight people who received a pamphlet on habit-formation and advice for creating a calorie deficit lost significantly more weight than a control group, a study published in the 2008 issue of the "International Journal of Obesity" found. Using techniques to create lasting healthy eating and fitness habits allows you to put your weight-loss program on cruise control.

Step 1

Make a list of behaviors to change. Start a food and fitness journal and quickly note every habit you can think of that holds you back from losing weight, such as watching several hours of TV each day, eating foods high in fat or sugar and spending too much time sitting. Make the list as specific as possible, listing favorite treats, foods you tend to overeat or eat too often, alcohol use and excuses or obstacles to exercise.

Step 2

Create a list of replacement behaviors. Pick three items from your list, such as a food, a beverage and an exercise obstacle. Write down a behavior to substitute for the habit that's holding you back from losing weight. For example, if you drink too many sodas or beers, write down "I'll drink eight glasses of water a day and cut out one soda (or beer) each day."

Step 3

Create associations to trigger your weight-loss behaviors. Choose a visual cue, such as an object or the time on the clock as a memory aid to link to your new behavior. For example, to drink more water, keep a bright-colored stainless steel water bottle on your desk or other location where you'll see it often.

Step 4

Increase your total weekly amount of vigorous activity using this habit-forming method. Choose a fast-paced form of steady, rhythmic action such as running, jogging or aerobic dancing. Participate in your exercise as many days of week as possible to trigger endorphins. The feel-good chemicals will reinforce the healthy habit to help you lose weight automatically.

Step 5

Track your progress. Note how often you perform your new-weight loss behaviors each week. Strengthen your triggers for any new habits you're having trouble with. For example, put your running shoes and sweats next to the bed at night so that you see them as soon as you wake up.

Tips and Warnings

If you're inactive or have a condition that rules out vigorous exercise, choose any activity that suits your current fitness level, such as swimming or walking. Increase the amount of time you spend being active each day. Create a deficit of 500 to 1,000 calories a day for a safe rate of weight loss of 1 to 2 lbs. a week. Give yourself frequent nonfood rewards for sticking with your new habits. When you slip up, go right back to your new habits. Repetition will help make them automatic.
Consult your doctor about any medical concerns.