Are you ready?
First, we’ll help you set realistic goals for your weight loss. Everyone of us wants it gone tomorrow but it will be a bit slower process than that. We’ll help you focus on behaviors that are linked to your weight gain and exchange those gaining behaviors for weight loss behaviors – and then weight maintenance.
Big Health Rewards
Weight loss is rarely ever easy.
However, losing just 10 pounds can help you:
- Control your blood glucose
- Lower your blood pressure
- Improve your cholesterol levels
- Feel less stressed
- Have more energy all day long
And, that’s just for starters!
Setting Small Goals
As you try to lose weight, start with small goals that focus on your behavior. For example, you could set a goal to walk for 20 minutes a day, three times per week. Or you could aim to choose raw veggies as an evening snack four nights per week.
Make sure you set goals that you can achieve.
When you set and meet small goals for weight loss, you will have a healthy weight program that works for a lifetime.
To reach healthy weight, you should aim to be physically active for 30-60 minutes a day, at least five days of every week. (Before you start, talk to your doctor about exercise.)
Once again, you will be more likely to succeed if you start by setting small goals each week that you can meet.
- Walking is a great way for most people to be active.
- Spend less time in front of the TV and computer – instead use that time to be active. Facebook friends can wait!
- Days when you’re just too tired for exercise – try to do something active for just 10 minutes. Some activity is better than no activity.
Every minute you spend being active counts!
Keep a Journal of Your Progress
How much you eat and drink each day How active you are each day
How much you weigh each week
Changes in your waist or hip measurements
You can use your notebook to write down messages that motivate you. Read the messages often to remind yourself that you can succeed at losing weight!
Learn from Other People Who Have Lost Weight and Kept It Off The National Weight Control Registry (NWCR) is a group of people who have lost an average of more than 60 pounds and kept it off for more than five years. Here are some of the keys to their success:
Eating breakfast every day: High-fiber cereal is a popular choice.
Following a lower calorie, lower fat meal plan: People in NWCR who have lost weight and kept it off get half of their calories from healthy carbohydrates, such as fruits, vegetables, grains, and low-fat milk.
Being active for at least 60 minutes each day: Most walk for exercise.
Keeping track of their weight, food choices, and activity by keeping a journal.
It’s hard to be overweight
It’s hard to lose weight
It’s hard to maintain weight loss
PICK YOUR HARD
Physician’s Weight Control and Wellness Centers Weight Loss