The latest diet trends can sound so alluring. These “simple,” “quick,” “automatic” solutions promise to melt away fat and transform our lives forever.
But most people who’ve tried a variety of diets know that get-thin-quick schemes just do not work in the long run. The secret to weight loss is burning more calories than you eat. And the only secret to lasting weight-control is changing your habits and lifestyle. Slow, steady progress toward becoming more active and eating a healthier diet is what will get you closer to your goal.
9 tips as you begin your weight loss-journey:
- Set realistic goals. Set two or three goals at a time that you can reach. Your goals should be specific, doable and forgiving.
- Seek emotional support. You deserve a cheering section for your weight-loss challenge. Seek out support from your spouse, friends and co-workers. You may also want to consider an in-person or online weight-loss support group.
- Maintain a sensible calorie intake and regular meal pattern. The basic rule applies when it comes to calories: Take in as much as you spend, and no more. A meal schedule will help you resist snacking when you are not hungry.
- Variety is the key. You need a variety of foods to help keep your body healthy and strong. Choose lots of fruits and vegetables as well as whole grains. Protein should come from low- or fat-free milk, seafood and lean meats. Keep unhealthy fats and sugars to a minimum.
- Eat high-fiber foods that are wholesome and satisfying. These are foods that fill you up.
- Keep a food journal. Remember, weight loss is like a long trip: you get there one mile (or pound) at a time. Keep track of how many calories you eat, how many servings of fruits and vegetables you have each day or how many trips you make to the office vending machine. Also keep track of what you were feeling as you were eating.
- Consider the scale. Weighing yourself or measuring your waist regularly holds you accountable to your goals.
- Be positive. It may sound too good to be true, but changing your thinking can actually affect the way you feel. Post encouraging messages where you can see them frequently throughout the day.
- Exercise. Try to get at least 150 minutes of moderate -intensity aerobic exercise a week. Include muscle-strengthening exercises at least two days a week.
Note: If you are physically inactive or you have a health condition such as arthritis, diabetes, heart disease, pregnancy or other symptoms, check with your doctor before starting an exercise program or increasing your activity level. He or she can tell you what types and amounts of activities are safe and suitable for you.
9 tips for lasting weight loss
- Set realistic goals.
- Seek emotional support.
- Maintain a sensible calorie intake and regular meal pattern.
- Variety is the key.
- Eat high-fiber foods that are wholesome and satisfying.
- Keep a food journal.
- Consider the scale.
- Be positive.
The information provided is for general informational purposes only and is not intended to be medical advice or a substitute for professional health care. You should consult an appropriate health care professional for your specific needs and to determine whether making a lifestyle change or decision based on this information is appropriate for you. Some treatments mentioned may not be covered by your health plan. Please refer to your benefit plan documents for information about coverage.