You decided you wanted to shed those extra pounds. Maybe you downloaded a weight loss app and started going to the gym. You achieved your weight loss goals and kept the weight off for a while. Gradually, old habits crept back in, and the number on the scale crept back up to where you started.
If this story sounds all too familiar and dieting alone hasn’t worked for you, consider these simple tips from our team at MediPlan Diet Services to achieve permanent weight-loss and improve your overall health.
Be honest with yourself.
Successful weight loss requires a change in lifestyle and a new approach to food. You also need to address any underlying causes behind your weight gain. Emotional eating, sedentary lifestyle, addiction to sugar or other refined carbohydrates— these are all factors that can contribute to obesity.
Talking with your doctor or therapist can help you identify the issues preventing you from achieving your weight-loss goals.
What inspires you?
Permanent weight loss takes time and discipline. Surround yourself with positivity to stay motivated. Make a list of reasons for wanting to lose weight.
You can refer to it in times of temptation. A network of like-minded friends will keep you accountable and help you achieve your weight-loss goals. If a weight-loss support group is not your thing, find other ways to monitor your progress, such as weekly weigh-ins, keeping the results in a journal.
Keep your goals in check.
When making long-term lifestyle changes, your goals need to be sustainable. There is more than one type of goal. For example, “losing 10 pounds in one month” is what is called an outcome goal. An outcome goal focuses on a specific result and is not always within your control.
A process goal, by comparison, refers to specific actions that lead to a successful outcome. “Walking 10,000 steps every day” is an example of a process goal. Since you are trying to change your habits for permanent weight loss, process goals are more helpful than outcome goals.
Retrain your palette.
Losing weight involves reducing food intake to create a calorie deficit. That doesn’t mean that you should feel deprived or unsatisfied after eating. One of the easiest ways to cut caloric intake without sacrificing portions or flavor is by eating plant-based whole food. That includes fruit, vegetables, whole grains, and legumes, all of which are satisfying and nutritious.
You can lose weight without exercising. However, exercise together with dieting is the winning combination for lasting results! You don’t need a gym or special equipment. 30-minutes per day of brisk walking several times a week provides substantial cardiovascular activity.
If you can’t fit in a 30-minute walk, find small ways to set your body in motion. If you work a desk job, take the stairs instead of the elevator, park your car at the far end of the lot—these small actions will keep your blood flowing.
Get the Support You Need to Reach Your Weight Loss Goals
Permanent lifestyle changes take time, effort, and patience. You don’t have to go it alone. Call MediPlan Diet Services at 901-362-7546 to schedule your consultation today!