Keys to Successful Weight Loss - Page 2

Important things to remember:

• There is no quick fix for weight loss.  It takes time and A LOT of effort.
• Making meal plan and activity changes is hard and may not lead to the desired outcome.
• The only way to successful weight loss is making realistic goals.

A United Kingdom study just published in the American Journal of Public Health found that only 1 in 210 obese men and 1 in 124 obese women are likely to return to their normal body weight (6).  Many people were able to reduce their body weight by 5%, but 78% of those people gained it back in five years. Why am I calling this out? To just say, chuck it all and live your life?  No, but to explain that weight loss with meal planning and physical activity alone will not meet the needs of obese and morbidly obese people. But, that does not mean that weight loss in any form will not be beneficial. So, getting back to realistic goals and focusing on losing only 5-10 pounds for now is a good start.

In trying to accomplish that, what can you do?

• Keep a food journal. Start writing down (with pen and paper, computer or with the numerous apps available, such as MyFitnessPal or GoMeals) everything you eat and drink. Not only will this make you more aware of what you are truly eating, but it can also set the stage for changing your portion sizes or making better food choices.
• Identify how active you are. While the general recommendations are to be active at least 30 minutes most days of the week, start small. If you are not active at all, star with one-minute increments and build up.
• Make sure you have a support system. We know that the commercial weight loss programs are successful because there is accountability--and weekly weigh-ins! Have a non-judgmental individual who can be your cheerleader and help you follow through with your goals.

Just by making small changes to how you eat and getting up to walk or do other light exercises you can make yourself healthier overall. Weight loss is not easy and may require a lot more than what is discussed here, but we all have to start somewhere, so why not start making changes today?