Lose weight using seven simple strategies
Making a lasting health behavior change requires a lifelong commitment to a new, healthy lifestyle. You must change your mind to change your life. Here are seven simple weight loss strategies that work.
Coach yourself to weight loss
First, get your head in the game by asking yourself these questions:
- Am I ready to make a change? If you are experiencing a major life event or you are pursuing another challenging health goal, then you may be more successful by waiting until you can focus on your weight.
- How important is this goal? Make a list of pros and cons to help you make a positive argument for a new lifestyle. People usually change when the pain of staying the same outweighs the pain of making a change.
- How confident am I that I can succeed? To increase your confidence level, remember a time when you set an important goal, the steps you took to reach it, and your sense of accomplishment when you achieved your goal. A strong belief or confidence in your own ability to achieve your goals is called self-efficacy.
Consider WHY you want weight loss
Keep your “why” in mind to motivate you to stay on track. If you need a few good reasons to lose weight, then consider the following benefits: reduced risk of chronic diseases, fewer medications, better sleep, more energy, less stress and depression, improved digestion, a healthy body image and a better quality of life. Manage your time wisely and prioritize the people and activities that matter the most.
Choose a SMART goal
Use the acronym SMART (Specific, Measurable, Achievable, Relevant, and Timely) to create a realistic goal such as, “I will lose 10 pounds in 10 weeks.” First, set a long-term goal and then break it down into smaller, short-term goals. A short-term SMART goal might be, “I will walk on a treadmill for 45 minutes at 4 m.p.h. and 5% incline, 5 days each week in the morning. Commit to your goal by writing it down.
Identify obstacles and weight loss strategies
Make a list of any foreseen obstacles to achieving your goals and find a solution for each one. By anticipating challenges and planning ahead of time, you will have the tools in place to tackle them when they arise. For example, by packing a healthy lunch and a gym bag the night before a workday, you can use your lunch break to exercise and eat right, instead of eating fast food and skipping your workout.
Keep a weight loss journal
Monitor your progress by keeping a record of your food and drinks, exercise, thoughts, feelings and accomplishments on the way to reaching your ultimate goal. The National Weight Control Registry of 10,000+ people who have lost an average of 66 pounds—and kept it off for five years—revealed that people who have achieved long-term weight loss have common traits. They monitor their weight loss activities, weigh themselves at least once per week, eat breakfast daily, exercise one hour per day, and watch less than 10 hours of television each week.
Create your support system
Consult a team of experts including registered dietitians, physicians, personal trainers, and psychologists. Invite friends, family and coworkers to support you by joining you for a brisk walk or healthy lunch. The next step is to learn more about your health status and risk factors.
Know your risk factors
For example, take charge of your health by scheduling an annual physical exam with your health care provider. You should know your blood sugar and cholesterol levels, blood pressure, heart rate, body weight, body mass index, body fat percentage and waist-to-hip ratio. Your physician can also provide medical clearance with specific guidelines for you to safely begin an exercise program.