Sunday, December 7, 2014
1. Lose weight for the right reasons
Before you even look at a diet plan or exercise schedule, look at why you want to lose weight. The best motivation to lose weight is to do it for yourself - nobody else.
2. Choose a weight loss program carefully
Look at your current eating habits, level of physical activity, work schedule, family and social life.
For example, if you do no exercise at all, you're going to struggle with a weight loss program that requires intense exercise from the get-go. If you eat out regularly, you'll need a diet that allows you a wider choice of food types to accommodate that.
3. Set realistic goals
Make sure that your goals represent a healthy weight loss - which most often means gradual weight loss leading to a healthy weight for your age, gender, height and body type.
Whether you call it a food diary or a success journal (personally I prefer the latter), get into the habit of recording your eating habits - and preferably start doing this before you go on a weight loss program. Record what you eat, when you eat - and why you eat. Why you eat will help you identify what triggers the unhealthy eating habits that may have led to your weight gain.
Not only does it help you lose weight, but it will help you maintain the weight loss. Of course, the health benefits are a big factor - even if you're thin, exercise is good for you. Your exercise program should involve activities that you enjoy doing.
Eat slowly. Eat half the meal and take the rest home in a take out box.
6. Chart your progress
Everyone loses weight at a different rate, due to metabolism, muscle tone and body type differences.
7. Maintain, maintain, maintain!
It is common sense that once you've lost weight, going back to your old habits will bring the weight back on, but so many fall into that trap. Either their diet was so radical it is impossible to continue in real life, or the weight loss program failed to explain how the dietary changes made to lose weight can be adapted to maintain your new weight. Adapting your weight loss program to a weight loss maintenance program and a new healthy lifestyle should be a priority. A weight loss program can help you get the weight off, but you have to keep it off.
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