Weight loss success will require a high degree of motivation and the ability to change your lifestyle. The following tips may help you achieve your weight loss objectives.
- Master one change at a time
- Begin with easiest change(s)
- Introduce a new challenge every 1-2 weeks until it becomes a habit
- Utilize both diet and exercise
- Diet to lose weight
- See Diet Development.
- Exercise to keep weight off
- See Exercise and Weight Loss
- Also see Beginners Page.
- Shift stress relief from eating to exercise
- Diet to lose weight
- Learn what and how to eat
- Make eating right a lifetime habit
- Permanent weight management is a learned 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)
- Make eating right a lifetime habit
- Possible strategies
- Manage appetite cues
- Eat just before becoming very hungry
- Eat slowly (20+ minutes) until somewhat satisfied, but not until full
- Eat regular meals with predetermined portions
- Consider periodically reducing a small amounts of carbohydrates only if progress stalls
- Older and less active individuals may consider eating lower to moderate carbohydrates
- See scientific abstract on macronutrient ratio and weight loss
- Younger and more active individuals may require greater portion of carbohydrates
- Starch and Fruit Exchanges contain the highest amounts of carbohydrates
- Older and less active individuals may consider eating lower to moderate carbohydrates
- Also see
- Manage appetite cues
- Make subtle changes based on results
- Sustained weight loss occurs by modest reduction of calories or carbohydrates, or a combination of both.
- Reducing them too aggressively can temporarily decrease muscle mass and energy levels.
- Reducing calories will result in a decrease of BMR.
- See starvation effect.
- Make the minimum change that will elicit fat loss while maintaining muscle mass.
- See Diet Development
- Keep a food journal
- recording everything you eat can double your weight loss (Hollis 2008, Am J Prev Med)
- consider recording additional information:
- appetite before eating (1-10) and fullness at end of meal (1-10)
- emotions before eating
- can be done for 2 weeks or until sufficient insights and habits are formed
- Don't lose control
- Eat regular meals and snacks
- Have a variety of healthy 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.
- Don't have processed snack foods available
- Factors that increase food consumption
- proximity
- convenience
- larger servings or additional food on table
- larger serving container or plate
- larger serving utensil
- 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
- Understand mistakes will be made
- After moments of weakness
- forgive yourself and get back on track as soon as possible
- After moments of weakness
- Eat regular meals and snacks
- Manage your time
- Make time for yourself
- Begin by planning time of meals, snacks, and exercise
- Plan meals ahead
- keep shopping list handy
- grocery shop regularly
- Exercise regularly
- 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 in body composition
- Behavioral goals such as practicing healthy lifestyle
- Feeling better through proper nutrition and regular exercise
Enroll in the Precision Nutrition body transformation program.
Endorsed by ExRx.net.
