Simple Lifestyle Changes to Help You Lose Weight

Posted: Aug 11 in Weight loss by Dr. Lazarus

If you are looking for a reason why most of the weight loss remedies you have tried in the past never seemed to stick there is one word that we think will explain it. Lifestyle.  Regardless of the program you use to lose weight, the secret to keeping it off is your ability to make permanent changes to your lifestyle. This mean you are essentially living a different life at the end of your program than you were at the beginning.

Your new life is health-oriented and behaviors geared towards life-long control have become a natural habit. If you achieve this, your risk of regain will dramatically reduce.

Unfortunately, as most of us know behavior change is not easy.  So we have to take it slowly and rely on plenty of support to help us make it happen.   Let’s take a look at some simple behavior changes we can get started with.

Getting Motivated

Lack of motivation can prevent you from sticking to your new weight loss plan. To stay motivated, make a list of reasons to lose weight and put it in your wallet, on the refrigerator, and anywhere else that you’ll see it often. Some examples can be:

• Psychological (be happy, look good in clothes)
• Physical (less pain, more energy)
• Functional (do the things you like to do)
• Medical (be healthy, not take so many prescription medications)
• Financial (spend less on health care, make a better income at work)

The stronger and more compelling the reason the more effective it will be. So think hard and choose reasons that are intensely meaningful to you.  It does not matter what it is so long as the desire to achieve it is strong within you

Watch for Emotional Eating?

Emotional eating can get in the way of weight loss. You may be an emotional eater if you turn to food when you’re not hungry. These are possible reasons why you may turn to food.

• Stress
• Anger
• Reward
• Boredom

To understand emotional eating you will need to learn the difference between physical hunger and psychological hunger. This is often hard to accomplish on your own so seek out support and guidance because emotional hunger can sabotage you at any time on your weight loss journey.

A New Way of Socializing

Socializing often revolves around food. Your friends and family may be dragging you down if you tend to overeat when you’re around them. But losing weight doesn’t mean you have to become a recluse.  You just have to learn some new ways to socialize that don’t involve sitting around a table.

Journaling

Keeping a journal or food diary can make you more aware of what you eat, so you’re less likely to take in extra calories or junk foods without realizing it. The journal can make you feel accountable and motivate you to make good choices. Log what you eat for each meal and snack, and include portion sizes.

Journaling is a skill and it may not be one that you are comfortable with.  So consider some of the many apps available for tablet or phone that can help you keep track of your behavior but not make you feel like you are keeping a personal diary. Two such apps are My Fitness Pal and Lose It!

Building a Strong Support System

A strong support system can help you lose weight by encouraging you and giving good advice. Your support system can include friends, family, or coworkers. If you find there are not enough people in your life who are supportive of the changes you are trying to make, your dietitian and the staff at CNC are here to support YOU.

Losing weight does not have to be a daunting task.  You can improve your chances of success by making small lifestyle changes that can become daily habits over time.  The difference it will make in your weight loss success is dramatic.