The truth is there is no “one size fits all” solution to permanent healthy weight loss. What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. To find the method of weight loss that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.
While there’s no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve a healthy weight.
- Exercise often: Studies prove that people with high activity levels are more likely to maintain their weight loss than others who are not as active. Set exercise goals, aiming to build up to a minimum of 200-300 minutes of exercise per week.
- Eat a healthy breakfast daily. Focus on a healthy eating pattern of whole, unprocessed foods that is rich in produce and fiber, contains lean protein sources, and is lower in fat.
- Stay hydrated. Drink plenty of water or other no-calorie unsweetened beverages. Avoid sugar-sweetened beverages.
- Eat responsibly and mindfully. Pay attention to portion sizes and avoid overeating. Look at the nutrition facts on food labels listed on packages, including the serving size. Using smaller plates and bowls may help you choose smaller portions at meals. Prioritize meal time. Eat slowly, with focus on your meal. Listen to your body ‘s physical cues to stop eating before you feel overly full. On special occasions, choose your foods as wisely as you would on any other day.
- Plan your meals ahead of time. By planning meals in advance, you can make healthier choices that are not influenced by physical hunger. Plan home-cooked meals, reserving restaurant dining for special occasions. Packing low-calorie snacks like fresh fruits, vegetables and whole grains can help keep hunger controlled throughout the day.
- Get cookbooks. Try some different recipes to avoid getting bored with your healthier diet choices. Great recipes can be found in cookbooks at the public library, bookstores or on the Internet. The Mediterranean diet emphasizes eating good fats and good carbs along with large quantities of fresh fruits and vegetables, nuts, fish, and olive oil—and only modest amounts of meat and cheese.
- Decrease screen time. More time in front of the television or computer means less time on your feet using calories. Choose enjoyable activities that keep you on your feet and moving during leisure time. This movement is important in addition to exercise time.
- Monitor yourself. If you don’t hold yourself accountable, who will? Weigh yourself weekly, or take self measurements regularly. If you find yourself going back to old habits, try to keep a record of food and exercise for a few weeks until you get back on track.
- Join a weight management program. The longer and more often you are engaged, the better long-term success.
- Build a support group. Find a friend or family member who can listen and relate to what you are going through. Invite them to join you and make the changes together.
- Keep a positive attitude. Believe in yourself! Keep in mind that some days will be better than others. When you have a day of overeating, learn to pick yourself up and move on. Each new day is a fresh start for healthy eating.
- Think for the long term. A diet is only a short-term method or tool to lose weight. In order to continue to keep the weight off, long-term changes need to be made. Rethink your old ways of eating and identify habits that caused you to gain weight. Consider what, when, why, where, and how you eat. Make any changes necessary for a more healthful eating lifestyle. For example, did you previously overeat at night while watching television in the family room? If so, make a change to stop eating in the family room or in front of the television. Instead, eat only in the kitchen at the table.
- Make gradual turns. Plan one change at a time that can be incorporated into your new lifestyle. Once you have mastered it, plan another change. Studies prove that the longer people can maintain their new weight, the easier it becomes. Take one step at a time, and you will be headed for success.
- Skip the absolutes. Stay away from words like “never,” “always” or “must.” Be realistic with yourself and allow indulgences on occasion. You should be able to have your favorite treats without feeling guilty. Smaller portions of higher calorie foods can be worked into your new eating style. Thoroughly enjoy each bite instead of fixating on what you can’t have.
- Make an appointment with a registered dietitian (RD). If you need expert advice for nutrition information, don’t hesitate to make an appointment with a registered dietitian. He or she can provide helpful tips and point you in the right direction for a healthy lifestyle change.
- Continue your healthy eating habits. You have done a great job to get to where you are now. Keep updating your goals as new situations arise
