Take the Yo-Yo Out of Weight Loss
With a majority of Americans now considered overweight or obese,
virtually everyone is either planning to lose weight, on some
kind of weight loss program, or in the process of regaining the
weight they lost on their latest weight loss regimen. The
problem is that weight loss - regardless of the plan - is most
often temporary, and it's this yo-yo syndrome that causes
anguish among those with pounds to shed.
Despite what you may read in the tabloids, there is no great
"secret" to successful weight loss. Sustainable weight loss
comes from changing your mindset and moving from thinking of a
weight loss plan as a temporary period of deprivation to a
permanent lifestyle change. Before going on your next diet,
here's some food for thought:
* Keep a food diary for at least two weeks prior to launching a
new eating plan. You probably want to lose weight fast, but
taking the time to journal what you eat, when you eat, and how
you feel when you eat will give you valuable insights to help
you succeed. Over the course of the two weeks, you'll be able to
see patterns emerge. Perhaps you eat when you're frustrated, or
maybe you are a late-night snacker. Maybe you've never realized
that you're adding that extra packet of sugar to your triple
latte, or that you nibble while you're preparing your family's
meal. Once you identify your eating patterns, you can plan
specific strategies to work around them.
* Keep an exercise journal for at least two weeks. If you don't
work out regularly, invest in an inexpensive pedometer to track
how many steps you take each day. Just as with your food diary,
you'll begin to see patterns emerge. Perhaps you become a couch
potato on Saturday mornings, or you drive around the parking lot
three times in order to find a closer parking spot. After the
two weeks is up, you'll be able to see where you can incorporate
more movement into your life. Check with your doctor, of course,
before undertaking a new exercise regime. But walking is the
best and cheapest form of exercise, and you can use your
pedometer to set goals for yourself. Keep in mind that exercise
is the key to fast weight loss and healthy weight loss.
* In deciding upon a course of action, take incremental steps to
achieve your goals. When it comes to changing your eating
habits, small changes are more sustainable than huge changes
made with sheer force of will. And, as is important with all
weight loss, supplement your diet with vitamins and minerals.
And don't forget to drink plenty of water!