This article was written by Dr. Moshe Lewis, The Pain Coach
Creating a weight loss lifestyle in 2012 doesn’t have to seem like an insurmountable goal. Break down your goals into smaller, more attainable pieces that will have you creating healthy eating habits, rather than shedding pounds using crash dieting methods that won’t last.
Weight loss is an excellent resolution to have in spite of how difficult it may seem. Although there are many diets and fads that come and go, even a 10-pound weight loss can improve your health and your risk for diseases associated with obesity, like type 2 diabetes, hypertension and heart disease.
Here are ten easy steps to jumpstart your weight management program
- Accept that weight management is an achievable goal
If you approach weight management with the frame of mind that small steps will make a big difference over time, then the idea of losing weight will not seem so complex.
- Make a plan to succeed
Identify 10 food items that you currently purchase that you know are bad for you and that you can live without. Make a consistent plan to start eliminating two of these items each week from your grocery list.
- Contact a nutritionist and make an appointment
Every individual should have a customized plan tailored to their age, weight, height, metabolism and activity level. This plan is best created with a professional who will dedicate time to working with you one on one.
- Schedule regular exercise
Make it a goal to double the distance that you walk each day until you are walking at least 30 minutes each day.
- Set realistic goals
Rapid weight loss that can’t be sustained only results in frustration. The goal should be to lose approximately 1-2 pounds every week. Depending on how much you choose to lose, over the course of a year this would result in a substantial amount of weight loss.
- Develop a support system
It is important to join a support group and to develop a network of individuals who are committed to your success. Some of the most accessible groups exist at Weight Watchers, Ediets.com and faith-based organizations. Check your health plan for resources that also may be able to help you maintain your goals.It is important to check your weight regularly. Every week you should check your weight in the morning before you get dressed, on the same scale.
- Positive reinforcement
Feel good about the success that you are making and provide a small reward for yourself each week that is not food related. Some excellent suggestions include a manicure, a massage, taking a scenic walk, purchasing a new CD or new clothing item.
- Congratulate yourself
Weight loss is similar to a marathon that is not always won by leaps and bounds. The goal is to stay focused on your goal even if there are small setbacks from time to time.
- Love yourself
While absolute weight loss is a goal, it is important to love yourself no matter what your size may be.