People who are trying to lose weight may experiment with various diets, some of which are restrictive and some of which are not restrictive enough. You may have heard that "diets" do not work, that what you really need is a "lifestyle change." Whatever you call it, shedding pounds -- and keeping them off -- can be difficult. You have to find what works for you. Whatever plan you choose, some strategies can be helpful across the board.
Set a Goal
Write a specific and realistic goal on paper. Do not just think to yourself that you need to exercise more. Instead, commit to walking 15 minutes, three days a week for a month. This is something you can accomplish, and it is something you can measure. Keep an exercise journal with the dates and times you exercise. At the end of a month, you will know if you have reached your goal -- and then you can set another one.
Gather Support
People who can cheer you on when you need cheering, and set you straight if you begin to stray, are important to your success. Maybe your support team consists of family members, coworkers, or a nutritionist or trainer whom you see regularly. Some weight loss programs -- such as Weight Watchers and TOPS (Take Off Pounds Sensibly) -- provide support through group meetings.
Keep a Food Diary
Keep track of what you eat. List the time of day, the food and the amount. You may also note how you were feeling when you ate, or what else was going on. This will help you determine if you have a habit of eating when you watch television, or if walking past the office candy dish is too tempting. It will also help you zero in on any food-related side effects you experience, and it can reveal if you are getting the proper nutrition.
Eat Mindfully
Increase your awareness of the food you put in your mouth, and you can change your relationship with food. Programs that teach "mindful eating" are popular in some communities, where instructors coach participants in learning hunger and satiety cues, and how emotions and social pressures can be triggers for mindless munching. By learning to differentiate between the quality of food and the quantity, you can learn to control overeating and appreciate food for food's sake.
Make Substitutions
Try foods that are listed as low-calorie or low-fat. Food manufacturers have made many improvements in the taste and consistency of foods that appeal to people who are watching their weight. Substitutions can be satisfying.
Let's say you love ice cream sandwiches. A Blue Bunny brand 2-oz. vanilla sandwich is 170 calories, according to CalorieKing. For something that tastes very similar, but is only 80 calories, take a rectangular Nabisco Honey Maid chocolate graham cracker and break it in half. Spread two tablespoons of fat-free Cool Whip on one square, and top it with the other. Freeze for at least two hours.
Read Food Labels
No matter what diet strategy you follow, it is important to read the nutritional facts box on foods you purchase at the grocery store. This way, you can familiarize yourself with the calorie and fat levels of the foods you are used to eating, and you can find new foods to try.
Exercise
Regular physical movement is important because it speeds metabolism, burns calories and may even reduce appetite, according to the "Nutrition Almanac" by John D. Kirschmann. You can start with a walking plan. A daily 2-mile walk burns from 1,000 to 1,200 calories per week, reports the "Encyclopedia of Foods, a Guide to Healthy Nutrition."
Manage your Environment
Admit what foods are "triggers" for overeating, and get them out of your house to minimize your temptations. Replace those junk foods with filling foods, so you have something healthy to eat when hunger strikes.
You can also create an environment that makes it easier for you to fit exercise into your day. Keep a pair of walking shoes at your desk for lunchtime strolls, or join a gym that is located between work or school and home, so you are more likely to stop for a workout.
Manage your Thoughts
Just as negative thoughts can bring you down, positive thoughts can lead to positive results. Weight Watchers materials say that many successful members have found this to be true. "When they knew they could lose weight, they did. When they doubted their abilities, that doubt showed up on the scale," reads "Habits of Successful Members" from Weight Watchers.
So how do you push past the negative thoughts and replace them with the positive? Start by being your own cheerleader. You are doing something important for your health and happiness, and you can remind yourself of that as often as you need to. Instill that message from "The Little Engine That Could": I think I can.
Make Your Own Rules
You know yourself better than anyone. Set limits that you will follow. For instance, avoid grocery shopping when you are hungry. Stop eating at a specific time each evening to reduce nighttime snacking. Putting less food on your plate, or eating from a smaller plate, may work for you as well.
References
- Centers for Disease Control and Prevention: Healthy Weight, It's Not a Diet, It's a Lifestyle
- Weight Watchers: "Habits of Successful Members" booklet; July 2008
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