The first step is to assess how ready you are to change your lifestyle. There is no fad diet or short term plan you can go on that will lead to long term weight loss. You must change your eating habits and lifestyle for the rest of your life. For some, this may seem like a very overwhelming task and they just want to do something easy. Many of these individuals want something they can stop doing after a short period. If this is the case, then consider waiting a few months. During this time, list ways that permanent lifestyle change will help you improve your life and health.
Once you have decided that you are ready, you need to decide how you want to change your eating habits. 98 percent of the participants in the National Weight Control Registry changed their eating habits. Many chose a low fat, low calorie diet. Base your diet on fruits, vegetables, whole grains, lean meats/poultry and low fat diary products. Reduce the portions of food you take in so you are consuming fewer calories. It is also important that you make time to eat breakfast. 78 percent of National Weight Control Registry participants eat breakfast every day. This will start the day right and you will feel energized. Be sure to space out your daily meals to every 3-4 hours. This regulates your metabolism and keeps your weight in check. If you wait longer to eat, you will be so hungry that you overeat leading to weight gain. Be sure the eating plan you chose is one you can stick with. Remember, it is important that you like the food you are eating.
The next component of long term weight loss is physical activity. 94 percent of the individuals in the National Weight Control Registry exercised, and 90 percent of those were physically active for at least an hour a day. Their preferred method of activity was walking. Be sure to choose an activity you enjoy. It will be easier to stick with if you choose to participate in a sport, preferably a group sport and have team members help hold you accountable. Besides a sport, be more physically active in your daily life. Take the stairs instead of the elevator, and park at the end of the parking lot and walk. Many in the Registry watch less than 10 hours of TV a week. Spending less time in front of the TV (and computer) can help with weight loss. Spend the time you would be watching TV being active.
The last component of long term weight loss is self monitoring. 75 percent of the National Weight Control Registry participants monitored their eating habits, physical activity and weight. Weighing yourself every week can help you keep tabs of how you are maintaining your weight. You will also know if you begin to gain a few pounds and can take steps to lose that extra weight. One of these steps is keeping a food journal. Write down everything you eat, including the time the food was eaten and the specific amounts. If you begin to gain a few pounds, you can use this tool to see if you need to modify your eating. Keeping an exercise journal can also help you monitor how much physical activity you are getting in. This is especially helpful if you begin to gain a few pounds. You can quickly diagnose where the weight gain is coming from-food intake or exercise? These tools are meant to keep you informed of your weight and they will be vitally important to stop any weight gain.
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