Weight Loss Tips For Long Term Weight Management

Behavioral Strategies And Quick Weight Loss Tips For Long Term Weight Management

The key to success in weight loss and maintenance, especially in the long term, is to create some healthy habits around your dietary practices and physical activities. When we do things out of habit, it seems less of an effort. It takes a fair bit of effort to change our daily eating and activity patterns. For example, it takes about a month to overcome the inertia to exercise regularly. But if we persist and cross this hump, the road ahead becomes a lot easier. In this article, I discuss some healthy weight loss tips and some good habits to develop for long term success.

Manage Your Environment



Healthy Weight Loss Tips

 Learn to identify situations or circumstances that cause you to adopt unhealthy eating practices or that discourage you from engaging in physical activity. Modify your environment so that you may be more successful in maintaining your weight-control efforts. Here are some tips:

• Rid your house of snacks. You may also want to remove any kind of food from the living room and bedrooms. Restrict eating to the dining room and the kitchen only and avoid eating while watching TV.
• Try not to socialize where food is readily available, such as in the kitchen or in fast-food restaurants, food courts and cafes. Meet for a walk in the park or go in-line skating instead.
• Change your walking or driving routes to avoid food places that may tempt you.
• Ask your close friends or relatives to prompt you to exercise through regular phone calls. Make a pact with your friends to exercise together.
• If there are other members of your family who are overweight, encourage them to lose weight as well. It is difficult to restrict your diet when the rest of the family eats liberally.
• Hang out with friends who have a habit of eating healthy and exercising.
• Put your running shoes by the front door to remind you to exercise.
• Make physical activity easy to do. Have all your exercise gear on hand, packed in a bag, so you can grab and go. Leave work-out clothes at your office. As a routine, pack and bring along your exercise attire when traveling.
• When traveling overseas, make it a point to choose hotels with gyms or hotels located near parks, trails, esplanades or beaches. Include short trekking/hiking trips as part of your holiday itinerary.

Manage Your Expectations

• Let go of your past mistakes and focus on making progress, not on being perfect.
• Instead of focusing on weight loss, focus on the dietary and activity changes that will lead to long-term health benefits.
• Set realistic, achievable goals that will move you forwards in small steps. The recommended rate of weight loss is about 0.5-1.0 kg per week.
• Don't dwell on what you are giving up to lose weight. Concentrate on what you are gaining instead. For example, instead of thinking, "I really miss my favorite roti prata for breakfast," tell yourself, "I feel a lot better when I eat wholemeal bread and oats in the morning."

Develop a Healthy Relationship With Food

Stop labeling food good or bad. Remember that it is the total caloric intake that matters most. Practice the following:

• Listen to your body's natural hunger signals and avoid eating simply for the sake of eating.
• Rather than gorge, chew slowly and appreciate the flavors and textures.
• Pause mid-meal to check your appetite. Stop as soon as your appetite is satisfied; do not keep eating until you are full.
• A very occasional and controlled indulgence is permissible, as total deprivation can later trigger binges.

Besides enjoying internal rewards such as feelings of accomplishment and improved self-esteem, reward yourself externally for goals you have achieved. Don't reward yourself with food. Try these alternatives:

• Buy yourself something that you always wanted, such as an outfit that you really liked but could not fit into.
• Treat yourself to a massage or spa session.
• Take an afternoon off work.
• Buy yourself new running shoes, workout clothes or other exercise gear.
• Try marking out intermediate milestones (e.g. every 3 kg) on your progress chart and indicate the reward you will give yourself upon achieving each milestone.

Don't use food to help you deal with your feelings. Follow these steps instead:

• Take a deep breath to calm yourself.
• Identify the feeling. Is it anger, sadness, frustration, anxiety, loneliness, boredom, tiredness or even happiness?
• Do something healthy that does not involve food to release your emotions. If you are angry or frustrated, engage in a physical activity, such as running or doing housework. Or talk to a friend about what is upsetting or worrying you. If you are bored, engage in an activity you enjoy, such as doing handiwork. If you are tired, take a short nap or bath.