Category: Slim Down Strategies
Put it in writing to make a tangible promise. Make the decision to lose a specific amount of weight by a certain date, and to implement one or more lifestyle changes immediately. Post your commitment in a place where you'll see it often, such as on your refrigerator door.
Create a fitness journal to keep track of everything you eat, as well as all your physical activities. On your list, include your daily or weekly weigh-in results. Look back over your journal to see where you can cut calories. Look for patterns--see what effects eating certain foods had on you. Consider jotting down your feelings in your fitness journal. For instance, when you feel the urge to eat because of strong emotions, write about your anger, sadness, joy or loneliness instead of consuming excess calories.
Be Realistic
You didn't put the extra weight on overnight, and it's going to take time to lose it. Losing more than a pound or two a week is unhealthy, and you're more likely to put the weight back on if you lose it rapidly, according to the University of Maryland Medical Center, or UMMC. If you've been sedentary, gradually increase your activity level. Don't expect to be able to work out strenuously for several hours a day, or plan to run a marathon in the near future. Overreaching can cause you to become discouraged and quit, so take it one step at a time.
Pay Attention
Eat slowly, putting your fork down between bites, recommends UMMC. Pay attention to signs that your body is feeling full, and stop eating at that point, even if there's food left on your plate. MayoClinic.com suggests filling up on a variety of fruits, vegetables and whole grains. This can boost your overall health, lower your cholesterol and promote weight loss. Don't totally deny yourself your favorite foods. Plan to eat a small portion of whatever treat appeals to you each day, but keep the total treat under 200 calories.
Small Changes
Making small lifestyle changes may add up to substantial weight loss when they become a matter of habit, according to the American Dietetic Association. Replace each can of soda that you drink with water, one at a time, for example. Make it a habit to weigh yourself each day so you know exactly where you stand. Park farther away from stores and your office building, and make a commitment to yourself to take the stairs instead of the elevator once a day. Add a serving of fruits or vegetables to your regular daily diet. Try a new type of exercise each month.