The best chance for long-term weight loss is to make long-term lifestyle changes that incorporate flexibility, support and realistic goals. You are the best person to decide what works for you, so here are some ideas to get you started on creating a successful plan.
Step 1
Write down what you eat in terms of when, what, where, how much, why, with whom, etc. Also keep track of your exercise or other activity for at least three days. Review your individual eating and exercise activities for what went well and what needed improvement. Do you prefer to eat at set mealtimes or graze depending on the day? Do you eat certain foods with certain people or alone? Many people automatically change what they eat when they know they have to record it.
Step 2
Think about how much weight you want to lose. Realistic long-term weight loss is about one or two pounds per week. After reviewing your food and activity journal, decide on a meal schedule that includes at least three meals per day. Incorporate your work and family schedules, time available to prepare meals, etc. If you really love a certain food or treat, include it in the plan. Allowing a small amount of chocolate, for example, will make you less likely to feel like you are cheating. Eating small and frequent meals helps to maintain blood sugar (and mood) while keeping metabolism up. Skipping meals or starving yourself only makes your metabolism slow down for self-preservation, making it very hard to lose weight, especially fat.
Step 3
Find a friend, family member, coworker or someone to work with you. Accountability is very motivating. Weighing in periodically in front of someone else keeps you honest and on-track. Your support individual or group can also be involved in exercising together, cooking together, discussing achievements or setbacks and celebrating.
Step 4
Continue to monitor your intake and activity through your food journal and modify your plan as needed. Many people hit a plateau after initial success in losing weight. Increasing activity is the best way to bump up your metabolism. Try a different exercise or sport to keep yourself challenged.
Step 5
Revise your favorite recipes and cooking techniques. Try a different exercise program. Explore new hobbies. Experiment with cuisines from different cultures.
Step 6
Reward yourself when goals are achieved. A pedicure, haircut, movie or new clothing are all non-caloric awards.
Tips and Warnings
- Eat something small before going grocery shopping or to any event involving food. You will be able to keep your mind (and mouth) on track. Keep hard-boiled eggs, low-fat cheese, cut-up fruits or veggies and whole-grain crackers handy for high-protein or high-fiber snacks. These keep you feeling full longer. Drink a full glass of water about one hour before each meal. This will help to keep you hydrated so that you can understand your body's hunger cues. Losing 5-10 pounds has a significant impact on your risk of diabetes, heart disease and cancer. Success happens in small increments.
- Check with your health-care provider before making any drastic changes in eating or activity. You may need a more specialized and supervised plan if you have health conditions such as pregnancy, diabetes, liver disease or decreased kidney function.
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