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HOW TO LOSE WEIGHT AND KEEP IT OFF.
Tips for life long weight control. Losing weight isn't easy, but it can be done, especially with determination and a good attitude. Studies of thousands of people who have succeeded at losing weight and keeping it off have found that these folks can teach us a lot about what works when it comes to winning at losing.
Lose weight for your health. Ask why you want to lose weight. If you are trying to be unrealistically thin, you are likely to be disappointed and frustrated when your body refuses to get that thin. If good health is your goal, you will be proud and pleased as you gradually change your lifestyle to include more physical activity and more healthful eating habits. Even though weight loss will be slow, you will be achieving your most important goal: good health now and in the future. Try to lose 10 percent of your weight. Studies show that losing even just 10 percent of your weight (which for many people is as little as 15 to 20 pounds) confers enormous health benefits, such as improved blood sugar regulation, lower blood pressure and better blood cholesterol levels. This is not to say that losing just 10 percent is easy! The only way to lose weight and keep it off is to change your lifestyle, and changing habits can be hard work. Make your goal lifestyle change. People who have successfully lost 20 or more pounds and kept that weight off for a year or more achieved their success by changing their physical activity and eating habits. The secrets to weight-loss success are not secrets, but the same advice you have been hearing for years: Eat less and exercise more. Rather than focusing on how much weight you lost this week, focus on how many days that week you took a walk or went to the fitness center. |
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Make changes you can live with forever. Signing on for lifelong change is a tall order, but your weight is a product of daily habits. To maintain your weight loss, you will need to maintain your higher level of physical activity and your new guidelines for eating well. You'll be more likely to be successful if the changes you make are relatively easy to live with. Exercise daily. Daily exercise means the difference between quick weight loss that doesn't last, and slower weight loss that can be maintained over the years. People who are successful at weight loss often exercise 30 to 60 minutes a day. Exercise burns calories and makes you feel great. Of course, if you are not accustomed to exercise, check with your doctor first and start slowly, gradually increasing the amount of exercise you do each day. Keep records. Record your workouts on a calendar. Keep a log of the food you eat each day. Record your weight once a week. Keeping records helps to keep you honest. It may seem cumbersome at first, but it won't take you more than a few minutes each day. Get some support. People who are most successful at losing weight and keeping it off are likely to enlist the support of family members and friends. Group support, such as weekly weight-loss meetings, can be helpful as well. Get your friends to walk with you or share delicious, healthful meals. Maybe a friend would like to try to lose weight with you. |
Recognize that change can be challenging.
Plan ahead for those days when you have a hundred reasons not to
exercise and a hundred more for why you should have two helpings of
dessert. Realize that changing habits takes effort. Keep a list of
motivational speeches in your head. Remind yourself that your good
health is a priority. When you do slip up, forgive yourself and get
back on track as soon as possible.
Barbara A. Brehm, Ed.D., is professor of exercise and sport studies
at Smith College, Northampton, Mass.
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