Yesterday, we discussed when to start a weight loss regiment. Today, we will continue with that theme and touch upon how to stay focused after you start a program. A recent study from the Tufts-New England Medical Center has shown that the success of a diet depends much more on whether you stay on it rather than what type of diet you are on. The success of losing weight, keeping it off and staying healthy is about adopting a permanent lifestyle that can be sustained long-term. That is why starvation and fad diets don’t work. The key to weight loss and weight control is moderation. You can have a treat now and then but portion needs to be limited. Exercise is also critical to burn those calories and increase metabolism. One pound equals 3500 calories, so for weight loss to occur there needs to be a calorie deficit. So ultimately, the more you exercise, the more you will lose and when you get to your goal, the more you can eat.
So how do you stay on track especially if you become de-motivated?
Keep a diet log - write down what you eat everyday
Develop a list of top reasons of why you want to lose weight and keep it on your refrigerator door so you can read it everyday.
Find a picture of yourself that shows you at your highest weight and keep that on the refrigerator door so that you can look at it if you feel you need a treat.
Clean out the pantry and refrigerator of junk food so you are not tempted. If you don’t have it in the house, you won’t eat it.
Engage the support of friends and family to help you stay on track. Don’t try to do it on your own.
Reward yourself once/week for staying focused when you see the scale go down. The reward should not be food but perhaps buy yourself a new book, magazine, shoes, treat yourself to a movie, etc.