Weight Loss Success Tip #1 – Be Realistic
You are not going to lose 30 pounds in a month, nor should you want to. You want healthy weight loss that you can keep off after you lose it. That means you can hope to lose about a pound a week. Anything that promises more than that either exaggerates or is unhealthy.
Weight Loss Success Tip #2 – Set Goals
Set some long and short term goals. Your goals should be measurable, attainable, and timed. Exercise more, while it sounds good, is not nearly as effective as exercise 4 times a week for at least 30 minutes for the next four weeks. With the latter goal, you can look back at the end of four weeks (where it should be marked on your calendar) and see if you have achieved it. Once you finish that goal, evaluate how you did, and set a new goal for yourself. I find that it is much easier for me to work towards several smaller goals, than simply trying to lose weight.
Weight Loss Success Tip #3 – Make a Plan
Once you have the right mindset and you have some goals set, start making a plan for how you want to lose weight. Incorporate your goals and figure what kind of foods you want to eat, how often you want to eat, where and when you will exercise, etc. Thinking of these things ahead of time and writing them down will drastically improve your chance of success.
Weight Loss Success Tip #4 – Find a Buddy
Studies show that you are more likely to make a life change if you have someone keeping you accountable. I recommend that this person not be your spouse, but other than that anyone can work. Whether it is a friend who is also trying to lose weight, or someone you met on an online forum, they can be supportive and ask you if you are meeting your goals. While it is not always easy to find the right buddy, having one can make all the difference.
Weight Loss Success Tip #5 – Enjoy What You Eat
The importance of this tip cannot be overstated. If you are miserable while you are losing weight, you will quit. Once you quit, you will put on the weight you lost, and probably some more for good measure. Find a way of eating that will facilitate weight loss that you find satisfying and enjoyable (and yes it is possible!).
Weight Loss Success Tip #6 – Exercise for 30 Minutes 4-5 Times Per Week
Also VERY important. As you start to watch what you eat and cut down on your calories, you need to begin exercising to speed up your metabolism. Otherwise, your body will simply begin to burn less calories daily and your weight loss will slow and then disappear. Start with something you will enjoy and that will not be too difficult. Again, the most important thing in the beginning is not to get too sore or burn yourself out. This has to be something that you can and will stick to. As you get into better shape, start trying higher intensity workouts and you will see even better results.
Weight Loss Success Tip #7 – Pick a Splurge Day
Pick one day a week and don’t stick to your diet that day. Have an ice cream. Eat chocolate. Whatever your vice, this is the one day a week that you can consume it (obviously some moderation is required). This serves two purposes. First, it helps you to enjoy eating a bit more. You are less likely to quit eating healthier if you have a day a week to look forward to. Secondarily, it helps your body not to get used to the new lower calorie diet. Because of this one day with higher calories, your metabolism will not slow as much and you will lose more weight.
Weight Loss Success Tip #8 – Eat Your Fruit, Don’t Drink it
Sure it is sugary, but fruit is great because it gives you many necessary nutrients and the sugar is balanced with fiber. As a snack between meals fruit is great because it is sweet, which can help stop cravings, and the fiber helps you to feel full. Fruit juice on the other hand, should be avoided like the plague. It has all of the sugar and calories, but none of the fiber so you will have taken in a lot of calories and be just as hungry.
Weight Loss Success Tip #9 – No Soda (Not Even Diet)
Soda is a diet killer (except on your splurge day). It is high in calories, contains high fructose corn syrup, and does not quench your thirst. Empty calories need to be cut out if you want to lose weight, and soda will rack up the calories quickly. I bet you are thinking, “But why cut out diet soda, it’s calorie free!” While diet soda is calorie free, it contains mostly chemicals in the place of the sugar. The theory is that the fake sweeteners actually make you crave sweets more, making it harder to stick to your diet. Just think about this fact. Diet soda companies would love to have evidence that diet soda would help you to lose weight. In all of the years that they have been making diet soda, they have been unable to come up with any evidence that diet soda is an effective part of a diet.
Weight Loss Success Tip # Find an Easy to Follow Plan
I recommend this because the amount of research that you will have to do to find out what foods to avoid, how many calories you should be eating, when you should be exercising, how many meals you should eat during the day, etc. is daunting. When I started in the process, I was in information overload. To avoid that for yourself, I recommend The Diet Solution Program by Isabela De Los Rios. It is a comprehensive plan that is easy to follow and lets you enjoy eating while you lose weight.