Losing weight is hard enough, but keeping it off is a whole different story. Everyday millions of people decide that they are going to go on a diet. They watch what they eat and make an effort to exercise. They see some success and stay at it for a while, but sooner or later most people fall off the bandwagon. When trying to lose weight it is important to remember that everyone’s journey will be different, but here are some tips on how to lose weight and keep it off.
Many people relate to the saying, “I’m not losing weight, I never want to find it again.” This is a powerful statement/mindset, because it establishes your goal. You are committed to changing your entire lifestyle. You have heard the saying hundreds of times, “its not a diet, its a lifestyle change.” As cliche as it sounds, it is the truth. If you really want to make a change and a commitment for the better it starts with a decision and a new mindset.
2) Set realistic goals
All too often people set unrealistic goals for weight loss. Figure out reasonable goals that work with your body and schedule. If you are taking on this challenge with a friend, remember that everyone is different, so your weight loss goals may not be the same. If possible go to your doctor and ask them what they think are realistic goals for your situation. You should set short term goals that occur daily or weekly, and long term goals that you can measure monthly and even yearly.
3) Make it enjoyable
If you dread the process losing weight because you hate giving up your favorite foods or despise going to the gym you need to try new tactics. If you want to lose weight and keep it off, you need to figure out how to make changes in your lifestyle that you enjoy. If you absolutely hate going to the gym, find some other option. Take a daily walk, play catch with your kids, or find a sport that you like. And if you hate giving up your favorite foods, keep them in your diet, just try to eat smaller portions of them.
4) Learn how to properly reward yourself
We have all done it, you get back from the gym and decide you are going to reward yourself with some ice cream or your favorite decadent snack. What people don’t realize is that after a few bites, you can undo all the work you just did at the gym. Most people overestimate the calories they burn working out, and underestimate the calories in their favorite foods. If you want to reward yourself after a workout double check your portion size, or find a snack that is a little healthier. Also don’t forget that you don't have to reward yourself with food, it can instead be your favorite TV show or hobby.
Learning how to lose weight and keep it off is not an easy task. It takes discipline and hard work to make a change in your lifestyle. This could be your time to change for the better. If you have tried diet and exercise and are still struggling to meet your weight loss goals, check out our post to find out if you are a good candidate for weight loss surgery.