Can you count the number of times you started a diet and then quit, or the number of times that you vowed not to eat that slice of chocolate cake and then went ahead and devoured the whole thing.
If you’re a yo-yo dieter, then perhaps it’s time to re-evaluate your weight loss strategy.
Is the ‘diet’ you are choosing to embark on too difficult to sustain long-term? Are you called on to cut out entire food groups?
Losing weight is about wanting to look good, stay healthy and able to fully participate in all that life has to offer.
Any attempt to loose weight requires a measure of self-discipline. This is true of any worthwhile goal. The good news is that self-control can be learned.
The first step is to know where you currently stand as well as where you would like to be. In terms of weight loss, this means knowing how much you presently weigh, what your goal weight is and how much you need to lose in order to reach your goal weight.
The second step is to break down this larger goal into smaller baby steps and set some time limits to achieve each one. It can be pretty discouraging and daunting if you have a large amount of weight to lose. That’s why setting little mini-goals along the way is so important.
Let’s say for example, you have 30lb to lose. You could set up mini goals of 5lb each. Once you accomplish the first 5lb weight-loss you could treat yourself to a new hairdo. For the second 5lb you could have a facial or pedicure. Get the picture?
The one thing dieters fear the most is hunger. But in order to successfully lose weight and keep it off, you need to be able to tell the difference between true physical hunger and appetite.
Hunger is a physical need for food and can often not arise for up to six hours after a good meal. Appetite, on the other hand, is more of a craving for certain foods, and is stimulated by thoughts of food, being around food or simply by habit. So when you see that cream doughnut in the bakery window and are suddenly filled with the urge to eat it, that’s appetite and not real hunger.
If you are following a balanced eating plan such as weight watchers which contains enough food to keep you satisfied, you will gradually come to realize the difference between appetite and hunger.
It’s one thing to lose a lot of weight but another thing to keep it off. But what makes the difference between those who maintain their weight loss compared to those who regain it all?
Maintainers make the necessary mental and psychological changes as they lose weight. Once they reach goal weight they feel stronger, think of themselves as “thin at last” and believe that they can maintain this weight loss. The boost of confidence they get from losing weight encourages them to become more sociable and out going which in turn leads to leads to a richer and fuller life. Maintainers strive to incorporate the new eating habits into their lives.
Regainers on the other hand dwell on how fat they are and on other weaknesses that they have. They look at a diet as something they go on and off. Once they reach their goal weight, they go right back to their old eating patterns and of course regain everything that they lost.
Many individuals have found that having support and being accountable not only during weight loss, but afterward as well, helps to make a tremendous difference and may mean the difference between winning the weight loss battle or losing it.
The battle of the bulge is either won or lost in the mind before a morsel of food passes your lips. What are you going to be – a maintainer or a regainer – the choice is up to you.
Just make sure that you are taking relevant instructions from an authentic trainer and follow him blindly and implicitly as it could eliminate lingering fat that resists even with regular exercise and a healthy diet.