Hundreds of fad diets, weight loss programmes and downright scams promise quick and easy weight loss. However, the foundation for successful weight loss remains a healthy and calorie-controlled diet coupled with increased physical activity. In order to successfully achieve long-term weight loss, you must make permanent changes to your lifestyle and health habits.
How do you make these permanent changes? Consider these 6 strategies for successful weight loss.
- Make sure you’re ready.
Long-term weight loss takes time and effort, as well as a long-term commitment. While you don’t want to put off weight loss indefinitely, you should make sure you’re ready to make permanent changes in your eating and activity habits. Ask yourself the following questions to help you make sure you’re ready:
Am I motivated to lose weight?
Am I distracted by other stresses?
Do I use food to relieve stress?
Am I ready to learn or use other strategies to cope with stress?
Do I need other support from friends or professionals to manage stress?
Am I willing to change my eating habits?
Am I willing to change my activity habits?
Do I have time to make these changes?
If you need help to address stressors or emotions that are preventing you from being ready, talk to your doctor. When you are ready, you will find it easier to set goals, stay committed and change habits.
- Find your inner motivation
No one else can make you lose weight. In order to be happy with yourself, you must change your eating and exercise habits. What motivates you to keep losing weight?
Make a list of the important motivational factors that keep you motivated and focused, whether it’s for the upcoming holidays or to achieve better overall health. Then find a way to make sure you can remember your motivation to lose weight when you’re tempted. For example, put an encouraging note to yourself on the door of your pantry or refrigerator.
While you have to take responsibility for your own actions in order to successfully lose weight, it helps to have the right support. Choose people who are supportive and will encourage you in a positive way without making you feel ashamed, embarrassed or hindered.
It’s best to find people who are willing to listen to your concerns and feelings, who are willing to spend time working out or creating healthy menus with you, and who share your focus on adopting a healthier lifestyle. Your support group can also provide accountability, which can be a powerful motivator to stick to your weight loss goals.
If you prefer to keep your weight loss programme private, hold yourself accountable by weighing yourself regularly, recording your diet and exercise progress in a diary, or using digital tools to track your progress.
- Set realistic goals
Setting realistic weight loss goals may seem obvious. But do you really know what is considered realistic? In the long run, it’s wise to lose 1 to 2 pounds (0.5 to 1 kg) per week. Losing 1 to 2 pounds per week usually involves cutting calories from your diet and being physically active enough to burn 500 to 1,000 more calories per day than you take in.
Depending on your weight, losing 5 percent of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 lbs (82 kg), a realistic goal would be to lose 9 lbs (4 kg). Even this level of weight loss can help reduce the risk of chronic health problems such as heart disease and type 2 diabetes.
When setting goals, consider both process and end goals. “Walk 30 minutes a day” is an example of a process goal. “Losing 10 pounds” is an example of an end goal. While you should have an end goal, you should set process goals because changing habits is the key to weight loss.
- Enjoy healthier foods
Adopting a new style of eating that promotes weight loss definitely includes lowering your total calorie intake. But reducing calories doesn’t mean giving up taste, satisfaction, or even the convenience of meal preparation.
One way to lower your calorie intake is to eat more plant-based foods: fruits, vegetables and whole grains. Strive to keep your diet varied and you don’t have to give up taste or nutrition to achieve your goals.
Start your weight loss journey with these tips:
Eat at least four servings of vegetables and three servings of fruit each day.
Replace fine grains with whole grains.
Use moderate amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and argan oil.
Minimise sugar except for natural sugars found in fruit.
Choose limited amounts of low-fat dairy products as well as lean meats and poultry.
