Here are several insider tips on how you can achieve and maintain a desired
1) Make a long-term commitment. Too often, losing weight is a “spur-of-the-moment” reaction to a superficial set of circumstances (being able to get into a new outfit or looking thin to impress old friends at a class reunion are short-term, and essentially superficial reasons to lose weight.) If you need to lose weight, make the commitment not only to lose the weight, but to keep it off.
2) Keep a food journal. By keeping a written record of when, where, and what you eat, you determine your major problem area. Your journal should be a precise record of where your calories and nutrition are coming from. With this type of information you will be better able to change your eating habits.
3) Be patient. Don’t expect to lose ten to fifteen pounds of fat in one week. Also make sure your long-term goal is realistic. Ask your doctor for guidance on setting and achieving a desired weight. With your doctor’s advice, you should choose a weight that is safe and healthy for your height, age and lifestyle.
4) Stay away from crash diets and other “quick-fix” schemes for losing weight. Most of these diets don’t work and result mostly in water-weight-loss. Also, many people coming off a rapid-weight-loss diet cave in to the tempation to go on an eating binge, resulting in weight-gain. The best, safest and most effective way to lose weight is gradually. You should choose a diet that you can live with for the rest of your life.
5) Get regular exercise. A regular exercise program, combined with a sensible diet, will make it much easier for you to maintain a desired weight. The exercise(s) you choose should be something you enjoy and will continue to do.
6) Don’t skip meals. If you skip a meal you will be more inclined to overeat at the next meal. Also, choose specific times to eat your meals and snacks, and don’t eat at any other time.
7) Eat slowly. If you take your time eating, you will be better able to realize you’re full before you overeat.
Avoid eating foods out of their original containers. While you may think you’re only having a small amount, you’ll probably end up eating more than if you had served the food in measured portions.
9) Don’t be discouraged if you “backslide”. An occasional “sweet attack”, eating binge or lapse in exercising is only natural. The important thing is what you eat on a regular basis. One food indiscretion will not ruin your regular healthful diet.
10) Weigh yourself no more than once a week. Record your weight in your food journal. This will allow you to evaluate how well your weight control program is progressing.
11) Drink more water. Drinking six to eight glasses of water a day is not only good for you, it also curbs your appetite.
12) If you’re not hungry, don’t eat. Don’t feel that you have to eat everything on your plate just because it’s there.
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