Many people start a weight loss program gung-ho, ruthlessly slashing calories, skipping meals and living on carrots and diet soda. By week two, this cold-turkey approach starts to wear on your resolve — not to mention your health and energy. So by week three, you’re a weight loss drop out.
If weight loss was on your resolution list last year and you still haven’t been able to check it off, maybe it’s time to rethink your weight loss mindset. Here are some tips to keep you going strong toward your weight loss goal with mind over munching.
Make it simple.
A diet should fit easily into your lifestyle. Your diet plan shouldn’t be so strict or difficult to follow that it becomes work. Being required to eat strange foods or follow complicated recipes as part of a diet is a fast-track to failure because it becomes unsustainable when real life knocks on your door.
Plan to cheat.
To stick with a weight loss plan, plan to cheat now and then. Why shouldn’t you have some birthday cake at your child’s party? Allow some wiggle room in your diet for foods you enjoy or set aside an occasional “cheat” meal or treat. That way you’re more likely to stick with your weight loss plan in the long run.
Set small, manageable goals.
Start with 5 or 10 pounds as your first goal so you don’t feel overwhelmed. Once you’ve achieved that milestone, focus on the next weight loss increment. Breaking weight loss into smaller bites makes it easier to stick with it.
Set a deadline.
An upcoming class reunion is one of the biggest carrots to dangle for weight loss motivation. You could also pick a target such as your next birthday or beach vacation to meet your weight loss goal. However, make sure the weight loss goal is realistic for the date you have set. Trying to lose 20 pounds in one month is a sure-fire way to fail. Plan to lose 1 to 2 pounds a week for more achievable, lasting results.
Regular exercise can boost your motivation along with your metabolism. It will put you in a better mind frame to make smarter food choices. For example, after an invigorating hour-long walk, do you really feel like undoing the good you’ve just done by gorging on a fat slice of cheesecake? Not likely.
Write it down.
A food diary is proven to help people be more successful losing weight. It holds you accountable for everything you put in your mouth. You can see when and why you’re eating to get to the root of emotional eating so you can deal with it more effectively. Remember, knowledge is power!
It takes about 15 minutes after eating for your brain to register that it’s satisfied. Eat slowly so your brain can catch up with your stomach to signal you that it’s time to put down the fork.
Focus on the food.
When you’re eating, don’t allow distractions like driving, reading or Internet surfing because your brain will have trouble recognizing the amount of the food you’re consuming. Paying attention to what you’re eating and savoring each bite means you’ll feel more satisfied and will recognize the fullness factor sooner.
Seeing is believing.
Much as we hate to see pictures of ourselves when we’re overweight, you need to keep a “before” photo handy so you can clearly see your progress. Also, write down your starting weight. Every month, look at your “before” picture and glance at your starting weight to see how far you’ve come. If you’re using a food diary, go back to the beginning and read your comments to see how you’ve evolved. Then look forward to your slim-and-trim “after” photo to flaunt!
As you achieve each weight loss milestone on the way to your goal, be sure to reward yourself. Stop for a manicure, buy a belt in a smaller size, or treat yourself to flowers or a movie. Then look forward to celebrating again at your next milestone!
Choose a healthy partner.
Reliv’s Slimplicity® Weight Loss System is an ideal partner to help you reach your weight loss goals. A delicious, satisfying shake for lunch combined with Cellebrate before each meal help boost your metabolism, burn more fat and control your appetite. The Slimplicity system easily fits into your daily life to help you make smarter, healthier lifestyle choices as you lose weight and reap the rewards.
Brought to you by my friends at Reliv.