Diets are popular. Really popular. It seems like every time I turn around, a new fad diet is making waves in Hollywood and everyone is talking about it! What I’ve found though, is that most people try diet after diet, constantly searching for the perfect solution to weight loss.
But after the initial excitement wears off and maintaining the routine gets tough, all too often dieters throw in the towel. So I decided to search out the secret to dieting. And the conclusion I’ve come to? Diets aren’t necessarily the answer!
"Losing weight and maintaining it is among the most difficult things people can do because it has no end," says Gary Foster, PhD, director of the Center for Obesity Research and Education at Temple University in Philadelphia. "To succeed is to make the vigilance part of a regular lifestyle."
Well said, Dr. Foster! Diets are a temporary fix. Permanent weight loss needs to be a lifestyle change! So instead of focusing on diets, I found some great starting goals that are designed to help you maintain a healthy lifestyle.
1. Keep track of your progress. Other than exercise, the second most important behavior is self-monitoring. "Tracking how much you eat and weighing in a minimum of once weekly is critical to weight loss success," says Dr. Foster. Experts suggest giving yourself a safe weight range. When your weight starts going beyond the range, scale back on calories and/or pump up the exercise. And don't delay. "Get back on track quickly before the lapse in behavior results in going off the plan," says Foster.
2. Jump-start your weight loss. Try following a fairly strict plan for a short time. This can give you quick results to strengthen your motivation. Once you’ve made it through this short-term period, switch to a less-aggressive but more sustainable plan.
3. Make small, gradual changes. Instead of totally overhauling your current eating habits, try a new, small change each week. Build upon your success to continue seeing positive results!
4. Reward yourself! This doesn’t mean ordering a pizza to celebrate reaching a health goal. Try a non-food reward instead! When you achieve small goals, such as losing 5 pounds or exercising five days a week, celebrate!
5. Forget about "dieting." Instead, start thinking about strategies that will satisfy your hunger for fewer calories. Eating more fruits, vegetables, whole grains and lean protein can help manage your appetite.
6. Identify what led to your weight gain and address it. For example, if you overeat because of stress, consider a stress management course. Develop a strategy to address areas in which you're vulnerable so you can set yourself up for success.
7. Don't get discouraged if you regain some weight. Some studies have shown that about 80% of dieters will have some regain, according to Dr. Foster. "Nobody advocates yo-yo dieting because it is better to change behaviors, lose weight and keep it off."
What strategies have worked for you in your weight loss efforts? Leave me a comment and share your own ideas!
Related Posts:
Barriers to Better Fitness
Subscribe to Groupie Blog to receive free updates on the latest health and wellness posts in your feed reader or e-mail!
8