Weight loss is a personal journey. What works for someone else may not work for you. However, women who attain long-term successful weight loss do have things in common such as dietary changes, increased exercise and behavioral modification. Speak with your doctor about personalized fitness and diet strategies before beginning a weight-loss plan.
Mindset Matters
Nobody can make the decision to lose weight but you. According to a 2008 study published in the Obesity Research Journal implementing various weight-loss techniques, individuals who lost weight with a self-guided approach maintained their weight loss with greater success.
Setting Goals
The National Heart, Blood and Lung Institute maintaisn that successful weight loss involves setting two or three attainable goals. Goals such as increasing weekly physical activity, adding more repetitions to a strength-training routine or reducing calories are specific and attainable.
Overcoming Obstacles
Adjust to situations that may be difficult to maintain healthy eating or exercise habits. Carry healthy snacks and plan for disruptions in your fitness routine by having alternative exercise options.
Food Diaries
Use a food diary to better understand your eating habits and help with portion control. Be honest with yourself and record details such as the type of food eaten, time of day and how you felt prior to eating.
Drinks
Stop drinking your calories. Cream and sugar in coffee, the soft drink you had with lunch or the cocktail after dinner all add to your total daily caloric intake. Replace high-calorie drinks with low-calorie options or make water your drink of choice.
Exercise
Successful weight loss includes exercise. How much exercise you need depends on your starting weight, overall health and calories consumed. For weight loss, the National Institutes of Health recommends 30 minutes of moderate-intensity aerobic activity daily. Choose activities you enjoy to increase the likelihood of maintaining a fitness routine.
Take It Slow
With weight loss, small changes mean big rewards. Fad diets, instant fixes and rapid weight loss often result in weight regain or abandoned fitness goals. Aim to lose one to two pounds per week for long-term success.
Diet
Healthy eating is not only about restricting calories; it's about making healthy food choices. The American Academy of Family Physicians recommends eating three regular meals and one snack or five to six smaller meals throughout the day. Choose low-fat alternatives and incorporate more fiber into your diet. High-fiber foods such as fruits, vegetables and whole grains fill you up with fewer calories. Read nutrition labels to help you make smarter choices.
Strength Training
Don't shy away from weight training for fear of "bulking up." Muscle speeds your resting metabolism, which translates into weight loss. Rush University Medical Center recommends working all the major muscle groups at least twice a week.
Sleep
Get some sleep. A 2010 report in the Annals of Internal Medicine links insufficient sleep to obesity. The study showed that individuals who slept 5.5 hours a night lost less fat than those who slept 8.5 hours.
References
- National Institutes of Health: Exercise and Weight Loss
- American Academy of Family Physicians: What it Takes to Lose Weight
- Rush University Medical Center: Strength Training; A Smart Move for Women
- Centers for Disease Control and Prevention: Eat More, Weight Less?
- The National Heart, Blood and Lung Institute: Guide to Behavior Change
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