You want to lose weight and keep it off for
good. These five strategies will help you do just that.
1. Set the Right Goals
Most people trying to lose weight only
focus on their ultimate goal: dropping pounds. But it's important not to lose
sight of the diet and exercise changes that will get you there. Choose two or
three diet and exercise goals at a time that you are willing to take on. And
make sure they are specific and realistic.
For example, "exercise more" is a
wonderful goal, but it's not specific. "Walk 5 miles every day" is
specific and measurable. But is it realistic if you're just starting out?
"Walk 30 minutes every day" is
better, but what happens if work or weather interferes? "Walk 30 minutes
for 5 days each week" is specific and realistic.
2. Know Your Triggers
Are there situations that make you want to
eat more? Start noticing them. For example, you may learn that you're more
likely to overeat while you're bored or stressed. Then figure out ways to get
around those triggers. Do something else to soothe your stress, for instance.
Also, you might want to put treats away. You're more likely to eat them if
they're visible and easy to get to.
3. Fill Up on Food
That's right: You should feel full. But how
you do that might surprise you. It's mostly about time: 15 minutes, to be
specific. You need at least that much time to feel full. So eat slower, giving
your brain enough time to notice that you've eaten. What you eat can also help.
Think fiber (like fruits and veggies) to fill up. Another trick is to use
smaller plates so that small portions do not appear too small. Also, changing
your eating schedule can help you reach your goal, especially if you tend to
skip or delay meals and overeat later.
4. Reward Weight Loss Success (but Not With
Food!)
A good reward is something that is
desirable, timely, and depends on meeting your goal. Rewards may include
treating yourself to a movie or massage, taking an afternoon off from work, or
giving an hour of time to yourself. Keep in mind that many small rewards, given
for meeting small goals, can work better than bigger rewards for long,
difficult goals.
5. Keep Track of Your Progress
Jot down things like how much you exercise
and what you eat. There are many apps that can help.
Doing this can really open your eyes to what you are doing and what you need to do to meet your weight loss goals.
Doing this can really open your eyes to what you are doing and what you need to do to meet your weight loss goals.