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1. Determine why you would like to lose weight

Establish clear all the reasons you want to lose weight, and write them in your diary or on a sheet to be attached to the outer door of the refrigerator. They must be where you can see them every day, and they will keep you away from all temptations.

This will help you stay motivated.

The reasons could be:

  • Prevent Diabetes
  • Being able to keep up with the grandchildren
  • Show yourself at your best for a vacation or an important event
  • Improve your self-confidence
  • Get into those old jeans again

Many people start losing weight at their doctor’s suggestion – if so, what better reason for the benefit to your health?

2. Be realistic

Many diets and many diet products claim that it is possible to lose weight quickly and easily, although dieticians generally recommend weight loss not exceeding 0.5-1 kg per week.

Know that setting unattainable goals could make you frustrated and cause you to fail.

Keep in mind that those who reach their weight are more likely to maintain their healthy weight for longer.

In an study, data extracted from 23 different medical centers were analyzed, concerning 1,393 women with an average age of 46 years and an average BMI of 36.7 kg / m2, following which it was observed that women who are expecting to lose more pounds were also those who most easily left the program without finishing it.

The good news is that even a weight loss of 5-10% of body weight has a significant impact on health, such as:

  • Improve blood sugar control
  • Reduce the risk of heart disease
  • Lower cholesterol levels
  • Reduce joint pain
  • Reduce the risk of getting some types of cancer

3. Visualize the journey rather than the destination

Many people who try to lose weight set only the final goal without realizing that focusing exclusively on the final weight could contribute to the loss of the stimulus. This is because, very often, the plan seems more and more distant, and discouragement occurs.

On the contrary, try to establish many intermediate steps or actions you want to take to reach the final goal.

An example of an intermediate step could be losing 500 grams per week, every week, or, as an example of new actions to pursue, exercising two or three times a week.

The good idea is to decide on a good action plan, but beware: plans are useless if not followed!

A prevalent and equally effective method is to set SMART goals. This word, in addition to meaning “intelligent” in English, is also a handy acronym, as it suggests setting a goal:

  • Specific
  • Measurable
  • Within your reach
  • Realistic
  • Temporarily defined

Examples of smart goals:

  • I’ll take a half-hour walk five times a week
  • I will be eating four different types of vegetables every day this week
  • I’ll limit alcohol to just one glass a day

4. Make a plan that fits your lifestyle

Look for a meal plan that is easy to stick to and avoid diets that are impossible to follow for a long time.

While there are hundreds of different diets, most are based on calorie restriction.

A low-calorie diet necessarily leads to weight loss, but why is the yo-yo effect widespread with the result of regaining all the lost pounds?

First of all, avoid strict diets that lead to the complete elimination of certain foods. Many studies have established that those with an ‘all or nothing’ mindset are less likely to lose weight. Instead, consider following a meal plan that is more suitable for you, applying some essential basic rules to it :

  • Reduce the calories you consume
  • Reduce the portion size
  • Reduce the frequency of snacking
  • Cut back on sweets and fried foods
  • Increase the portions of fruit and vegetables

In conclusion, choose a meal plan that you can stick to for a long time and avoid extreme diets.

5. Fill out a Food Diary

Monitoring yourself is crucial for achieving consistent weight loss and for not losing motivation. Several studies have confirmed that those who note what they eat have a better chance of losing pounds and not regaining them. Despite this, it is essential not to cheat and be honest with yourself; write down EVERYTHING  you eat, including the snacks and candies that have been offered to you and which you have not been able to give up.

It is also of great help to transcribe the emotional state of the moment: in this way, it is easier to understand the triggers of excess hunger. You will be better prepared by having healthy snacks on hand to help you cope with the emergency.

You can use pen and paper.

6. Celebrate successes

Losing weight is very exhausting, so celebrate all your little successes to keep yourself motivated.

Social media and support groups are the best places to share your successes and receive emotional support. Feeling proud will help keep your morale up.

That said, you shouldn’t celebrate the weight loss or weight gain, but the change inhabits. For example: if your goal was to play sports four days a week and you managed it for a month in a row, organize a night at the disco with friends, an excursion, a visit to a city of art.

Do not underestimate the choice of the prize. It is as important as the goal to be achieved.

Avoid choosing a particular type of food !!!

To say: “I ran 10km this week, this weekend I will have dinner with pizza and beer” is not good at all.

Also, try to avoid expensive things that you will never buy or, on the contrary, insignificant enough to make you think you would buy them anyway.

Here are some ideas:

  • a manicure
  • one evening at the cinema
  • a new blouse

7. Count on the support of the people around you

People need support and positivity to stay motivated.

Tell your family and friends closest to you that you are trying to lose weight: this way, they can help you and keep you away from temptation.

A mother, wife, or husband could be the best possible allies in your battle against being overweight!

What better person than your partner or close friend could you choose to go to the gym and encourage each other throughout the process?

8. Make a commitment

Researchers have determined that those who make the public commitment are more likely to achieve their goals.

The more people know you want to lose weight, the more effort you will put in.

You can also make another type of commitment to prepay for a six-month gym membership or pay for a 5-kilometer membership.

This way, you will have a better chance of honoring your commitment. Would you throw your money away without even trying?

9. Think and speak positively

Those who have a positive attitude, feel confident in themselves and achieve goals tend to lose more pounds. In this case, you should make use of the “change talk,” that is, speak freely about the change taking place in your life. Then speak:

  • of your commitment
  • of the reasons that drive you
  • of the steps, you will follow or are following
  • talk positively and constructively about your weight loss
  • express your thoughts and wishes aloud

All this because numerous research shows that those who spend a lot of time fantasizing about weight loss without explicitly stating their intentions are less likely to achieve their goal. This phenomenon (mentally indulging) leads you to be mentally satisfied with the situation in which you find yourself tricking your brain and making it believe that you have already done enough and consequently leading you never to act.

Instead, you should have a mentally contrasting attitude towards this situation and take action !!!

To get into action mentally, spend a few minutes imagining that you are about to gain your ideal weight and then immediately imagine all the possible obstacles that could stand in your way.

A study of 134 students showed without a shadow of a doubt that those who were proactive were more likely to act concretely, taking in fewer calories, exercising more, and eating much less “junk food.”

10. Plan how to face the challenges and obstacles

Everyday life will always bring you new stress to deal with. Find ways to deal with them and develop your own ability to stay motivated despite the obstacles that present themselves.

There will always be a vacation, birthday, or dinner to go to, as there will always be a source of difficulty or stress at work or in the family.

These are just classic obstacles that will only try to get you “off the rails” and lose incentives. It is all too easy to turn to food as a consolation, which leads quickly and inevitably to abandon all weight loss purposes.

Numerous studies show that those with more marked adaptability and those who manage stressful situations better manage to lose more kilos and not regain them longer.

Here are some ideas and methods for dealing with stressful situations:

  • Playing sports
  • do yoga breathing exercises
  • take a warm bath
  • “Take air” outdoors
  • talk to a friend
  • get help from a specialist
  • get a massage
  • organize an afternoon in a spa

Remember that it is possible to plan a holiday, a dinner with friends or at the restaurant by checking the menu in advance to guide you in your choice, perhaps taking a low-calorie dish to a friend’s house or eating smaller portions or, at the restaurant, choosing words low in calories.

11. Perfection does not exist; learn to forgive yourself.

You don’t have to be perfect to lose weight.

An all-or-nothing attitude will not help you achieve your goal.

When you have too many restrictions, it is easier to fall into the wrong logic of “I ate a burger with fries for lunch, we might as well have dinner with pizza at this point.” Instead, one should have an attitude like “I ate a lot for lunch, I should have a lighter dinner.”

But above all, avoid worrying too much when you make a mistake; self-harm will only help hinder you, making your “cause” fail.

Instead, learn to forgive yourself. Remember that a single obstacle will not ruin the whole process.

Be flexible without losing sight of your goal. Balance is always the magic word.

12. Learn to love and appreciate your body

Researchers have repeatedly shown that those who despise their bodies are less likely to lose weight. To lose the extra pounds and keep them off, you need to take small steps to improve your body. In addition, those who value their body the most have a better chance of embarking on a diet and trying new activities that help them achieve their goal.

Here are some examples of what you could do to improve your image:

  • do exercises
  • learn what your body can do
  • do something for yourself, try a new haircut
  • surround yourself with positive people
  • stop comparing yourself to others
  • wear clothes that you like and that fit you well
  • look in the mirror and list aloud the things you want about yourself

13. Find a sport you enjoy

Physical activity is an integral part of the weight loss process because it helps burn calories and improves the whole body’s well-being.

There is no better sport than others, but we can safely say that we will have the best results from the sport we like the most and this is because it will be easier to join the whole program. Try different things before choosing and consider ‘the where’ (indoor or outdoor? In a gym or at home?) And ‘with whom’ (do you prefer to be alone or in the company?).

A good thing about going to the gym or class is that it’s easier to stay motivated, but on the other hand, it’s not always easy to get organized with class schedules.

Listening to music while exercising can, in many cases, help you stay motivated, and many studies show that people tend to train for a longer time by listening to music.

14. Find a model to emulate

While having a role model to emulate helps you stay motivated, you need to be very careful in choosing. The photo of a supermodel on the fridge will not help you but, on the contrary, it could depress you and make you leave the company ahead of time.

Look for someone who is within your reach. Everyone has a friend who has lost a lot of pounds and who can be inspirational.

15. Adopt a puppy

A dog can be the perfect companion, as many studies show.

  • They have increased physical activity. A Canadian study reported that people who care for dogs walk about 300 minutes per week, while those who don’t walk less than 170 minutes.
  • Great support. Unlike many humans, dogs are always very excited about any physical activity.
  • Caring for a puppy improves our health. Pet caregivers have been observed to have lower cholesterol and blood pressure values ​​and feel less lonely and depressed.

16. If necessary, get help from a professional

Don’t hesitate to get help

  • by a dietician or nutritionist for your diet
  • by a personal trainer for physical preparation
  • from a psychologist or health coach to stay motivated

Those who feel more confident and are well looked after are more likely to lose weight.

Many people also turn to professionals to avoid falling victim to falsely prepared scammers, who unfortunately risk irreparably damaging their bodies.

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