An ability to alter lifelong attitudes toward diet and exercise may ultimately be the key to successful weight management: You must be motivated enough to change habits not for a few weeks or months but for a lifetime. The importance of this resolve cannot be underestimated. Choosing the right time to start a weight-loss program is also important. People under stress or pressure may not be able to devote the considerable attention and effort required to make lifestyle changes.
If you are motivated and ready to lose weight, the following guidelines will help.
1. Set realistic goals. Instead of attempting to lose a specific number of pounds, make it your goal to adopt more healthful eating and exercise habits. If you are obese and feel compelled to set a weight goal, losing 10 percent to 15 percent of your current body weight is a realistic objective. The safest rate of weight loss is 1/2 to 2 pounds a week.
2. Seek support from family and friends. People who receive social support are more successful in changing their behaviors. Ask family and friends for help, whether this means keeping high-fat foods out of the house or relieving you of some chore so that you have time to exercise. It will be easier to stick to your new eating plan if everyone in the household eats the same types of foods. You may be more motivated to exercise if you work out with a friend or family member.
3. Make changes gradually. Ease into exercise; do not overdo it. Incorporate low-fat eating in stages. For example, if you typically drink whole milk, switch to reduced-fat (2 percent) milk, then to low-fat (1 percent), and then to fat-free milk.
4. Eat slowly. Many people consume more calories than needed to satisfy their hunger because they eat too quickly. Since it takes about 20 minutes for the brain to recognize that the stomach is full, slowing down helps you feel satisfied on less food.
5. Eat three meals a day, plus snacks. Skipping meals is counterproductive, as is severely reducing food intake, since such strict changes are impossible to maintain and are ultimately unhealthful. You will be more successful in the long run if you allow yourself to eat when you are hungry, eat enough nutritious low-fat food to satisfy that hunger, and spread your calorie intake over the course of the day.
6. Plan for exercise. Choose activities that are convenient and enjoyable, and then treat exercise like any other appointment--set a time and jot it down in your datebook.
7. Evaluate your relationship to food. Behavioral and emotional cues frequently trigger an inappropriate desire to eat. The most common cues are habit, stress, boredom, sadness, anxiety, loneliness, and the use of food as a reward. Many people also relate food to love or care and derive comfort from it. Although eating may appear to soothe uncomfortable feelings, its effect is temporary at best and ultimately does not solve any problems. In fact, it may distract you from focusing on the real issues.
8. Don't try to be perfect. While losing weight requires significant changes in eating and exercise habits, not every high-calorie food must be banished forever, and you need not exercise vigorously every day.
