When you lose more than one or two pounds per week, you ... choose, it should
be one that fits into your life. ... If you are happy, you are more likely to stick to.
Steps to Weight-Loss Success Set yourself up for success before you start your weight-loss plan. For most of us, adopting new habits is difficult. Follow these strategies to help yourself lose weight and keep it off. 1.Take it slow: We all want to lose weight quickly, but if you want the weight to stay off, slow weight loss is definitely the way to go. Special occasions should not tempt you to take drastic weight-loss measures. When you lose more than one or two pounds per week, you lose mostly muscle and water. Eventually your metabolism will slow down to the point that you’ll have to continually eat less to lose weight. 2. Be sure to plan ahead: Planning ahead is a key to weight loss success. Think of it as extra insurance that covers you no matter what happens. For example, if you didn’t expect to be stuck at work so long, you’ll be glad if your desk drawer has a couple of back-up emergency snacks. This way, you do not have to eat unhealthy fast food instead. When you think and plan ahead, you set yourself up for success. A little planning goes a long way. 3. Set small goals: Remember that you can achieve your goal. You just need to start with smaller goals. You may want to lose 30 pounds, but you’re far more likely to get there if you set a smaller goal (for example, 5 pounds) first. 4. Make changes you can live with: Whatever weight-loss and exercise program you choose, it should be one that fits into your life. If you feel deprived, bored or stuck in a rut, it’s probably time to make a change. If you are happy, you are more likely to stick to your healthy diet, which will help you to achieve long-term weight loss. 5. Personalize your goals: What worked for your sister or coworker may not work for you. And what works for you may not work a few months from now. You need to decide the plan that is right for you. Exercising in the morning may work for someone who wakes up early. If you are a late sleeper, going to the gym later in the day may be the only way you’ll get there. 6. Learn from the past: Most of us have tried to lose weight at some point in our life. Think about what worked for you and what didn’t; that way history won’t repeat itself. Did counting calories drive you crazy? Maybe a program that offers pre-packaged foods © Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions
would work for you. Maybe it is helpful for you to have a friend join in your weight loss efforts in order to help keep you motivated. 7. Do it for yourself: You need to lose weight for yourself. If someone else is pushing you to do it (a doctor or a neighbor), no matter what you do, or what method you try, you are less likely to have long-term success.
© Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions
