Weight Loss Tips

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Weight loss success will require a high degree of motivation and the ability to change your lifestyle. The following tips may help in you achieve your weight loss objectives. Set Rules and behavioral goals Utilize both diet and exercise Diet to lose weight Exercise to keep weight off Shift stress relief from eating to exercise Learn what and how to eat Make eating right a lifetime habit Permanent weight management is a skill Do not rely solely on discipline or will power Fill up on nutritious foods See Dietary Guidelines Eat protein foods most meals and snacks (Rationale) Eat at least 5 servings of fruits and vegetables Drink water throughout the day (Rationale) Don't lose control Eat regular meals and snacks Have a variety of health food always available Do not eat just what is convenient Don't have processed snack foods available Throw them away, give them away, don't buy them. Eat before being around processed snack foods eg: party, shopping, etc. Factors that increase food consumption proximity convenience larger servings or additional food on table larger serving container or plate distractions watching TV eating in car not seeing remains what you've eaten used serving plates, eaten food portion, bones, seeds, etc restaurant server takes plates Manage your time Make time for yourself Begin by planning time of meals, snacks, and exercise See Activity and Food Exchange Plan Form Plan meals ahead keep shopping list handy grocery shop regularly Exercise regularly See Exercise Adherence Techniques See Exercise and Weight Loss Develop social support Objectively monitor your progress periodically BMI (see calculator) Girths (see form) Body Composition (see skin fold calculator) Allow adequate time for improvements Change your program if progress is not observed Don't focus solely on weight loss. Focus on: Changes of body composition Behavioral goals such as practicing healthy lifestyle Feeling better through proper nutrition and regular exercise