The latest stats show that more than 70 percent of Americans are overweight or obese. While many regain that weight, majority kept it off when lost using healthy strategies vs fad diets.
I would like to some important insight and great tips.
1. REDEFINE YOUR IDEAL WEIGHT
You get massive benefits, like reducing the risk of type 2 diabetes and heart disease, by losing just 5 percent of your weight, according to research. Consider aiming for this goal, and when you achieve it, you can take it from there.
2. BE PREPARED FOR HARD WORK
Anyone who has lost weight, or even those who have maintained a healthy weight, knows that it takes some committed effort. But with time and practice, it becomes much easier.
For those who have struggled with past attempts, I’ve found taking a micro-step approach works well. Start by setting mini goals, like adding a fruit or vegetable to your menu each day. With each success, take a moment to recognize your accomplishment. The satisfaction you gain from accomplishing these micro goals helps to strengthen your determination to tackle the next one.
These mini successes add up over time and can lead to sustainable habits.
3. IF YOU VEER OFF COURSE, DO AN IMMEDIATE U-TURN
Tripping up—say, by overindulging at a restaurant or party — is part of the journey. We all give in to the occasional indulgence. Where I’ve seen people go astray is to take that tiny slip and turn it into a massive binge.
But I ask: If you took the wrong turn while driving, would you keep going? No! Nor would your GPS say shame on you for going in the wrong direction. Instead, the GPS provides a gentle reminder to get back on track. Take that mentality to your next food detour and remind yourself to do a u-turn at your next eating occasion.
4. DON’T GIVE UP — EVEN IF IT SEEMS INSURMOUNTABLE
No matter how many times you’ve tried losing weight in the past, there is still hope. People who have successfully lost weight tend to continue to manage those behaviors and foods that got them there. In other words, they continue to practice.
Too often, people treat dieting like a hop-on-hop-off bus. After reaching their goals, they hop off the bus, reverting back to the foods or behaviors that led them to gain weight in the first place. They hop back on the bus and lose some weight again, but over the long-term, there is a yo-yo pattern.
To be successful at weight loss, you need to make sustainable changes. It’s less about what diet you follow (low-carb, Paleo, shakes, etc.) but more about what works for you so you can stick with the changes you’ve made. So the next time you’re hopping back on the weight-loss bus, consider where you’ve struggled in the past. Make sure to address those issues by making adjustments this go-around. Otherwise, you’ll be back on the bus in no time.