STAY MOTIVATED TO LOSE WEIGHT

It’s so important to start weight loss with a real commitment to making changes forever. It’s not easy. But the longer you keep weight off, the better your odds. People report that after they keep the weight off for three years, their likelihood of ongoing success is pretty high.

WEIGHT LOSS DIET FOODS

All sorts of diets help people lose weight, the people who keep it off tend to eat a high fiber, moderately low-fat diet.

You should eat foods that you’re going to be able to eat your whole life. You have to be realistic. If you love ice cream and go on a diet that makes you give it up, that diet is probably not going to work for you.

EXERCISE TO LOSE WEIGHT

If you cut way back on your calories, you can lose a lot of weight without doing a lick of exercise. But you absolutely need to exercise to keep the weight off. I tell people that if they’re not prepared to substantially increase their physical activity, they shouldn’t even bother trying to lose weight. It won’t have any lasting benefit. Exercise is the key.

 My recommendation is to shoot for about an hour a day. People who successfully keep off lost weight tend to exercise for 60 to 90 minutes daily.

The good news is that you can spread out the exercise throughout the entire day. You don’t have to do it all at once. Most people still have some planned exercise at a specific time each day. For instance, they take a walk or a bike ride right after work every day.

You could also try using a step counter, which I think is a wonderful tool. They give you immediate feedback and make setting goals easy. When you’re just starting out, take it slowly. Work up to an hour a day slowly in 15 minute increments.

Getting in your physical activity will never be easy. Even people who have been doing it for years will tell you that they still have to force themselves to get out there every day. But if you want to keep off weight, exercise has to be a priority.

WEIGHT LOSS JOURNEY

Before you try to make any changes to your habits, first you need to see where you are right now. Find out what your body mass index (BMI) is. See how it compares to a healthy weight. Start keeping a record of what you eat each day and how much exercise you get.

Eating is something that we do every day without really paying any attention. Once you start writing it down, you may learn things you never knew about your habits. You could be drinking five pops a day and have no idea. Taking stock of where you are now gives you a sense of what needs to change.

You have to make a long-term commitment. If you’re going to change your eating and exercise habits, you won’t be done after six weeks or six months or six years. You have to decide that you’re motivated to make changes that will last for the rest of your life.