The word "deprivation" may swirl through your head when you think about losing weight. Giving up your favorite tasty treats may seem unfair and overwhelming, but focusing on the long-term benefits of weight loss, like improved health and appearance, will help you achieve your goals. Successful weight loss requires diet, exercise and a positive attitude.
Health Rewards
The numerous health benefits of losing weight are perhaps the best incentive to stay positive while dieting. Obesity is linked to more chronic health problems than smoking, heavy drinking or poverty, explains the University of Maryland Medical Center. Losing weight can help lower your risk of obesity-related health problems like heart disease, stroke, diabetes, certain cancers, gallbladder disease, high blood pressure and high cholesterol. Weight loss can also decrease your risk of other problems linked to obesity, like bone and joint problems that can cause pain and stiffness, sleep apnea, depression and poor wound healing.
Realistic, Flexible Goals
You're more likely to stay positive about losing weight if you set attainable goals. A realistic weight loss plan is key to losing weight and keeping it off. Telling yourself you need to drop 25 pounds in time for your high school reunion, when that's only 3 weeks away, is not only unrealistic, it's probably unhealthy. Losing 5 pounds is reasonable and probably obtainable.
Flexibility is also important when planning a weight loss program. Be willing to change your goals. If you are having a hard time meeting a 2-pound per week weight loss, perhaps you should trim back to 1 pound per week to avoid frustration. You might also step up your daily exercise from 30 minutes to 45 minutes to help speed weight loss.
Recordkeeping
Eating and exercise habits are difficult to change. Writing down your dieting plans and recording your accomplishments in writing can help keep you focused on your weight loss program. For example, make a list of snacks you can give up each day, or note how you might squeeze in a little extra exercise. You may be less inclined to reach for a cookie or take a short cut on your walk when you know you are recording your eating and exercising habits.
Incentives
Rewarding yourself for accomplishments, however small, can keep you committed to your diet plan as you look forward to completing your next weight-loss goal. Maybe you walked an extra 15 minutes or passed on dessert while out with friends. Treat yourself to a relaxing bath or buy that new pair of shoes you've had your eye on. Reaching bigger milestones, like hitting the 5- or 10-pound weight loss mark, might warrant a slightly more extravagant reward -- like getting a professional massage or buying a bottle of champagne.
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