Creating and using a weight-loss system can be tricky. In fact, that system won’t work unless it has several key components. Without these building blocks, you could be dooming yourself to yo-yo dieting.
1. Diet. Of course, in order to lose weight, you must take in fewer calories. However, you must do this sensibly. It would be nice if you could lose all the weight you need by fasting for a day, but that just sets you up for bingeing and regaining the weight as soon as the fasting ends. So, the first thing your system needs is a sensible eating plan. It doesn’t have to be anything complicated: Simply refuse second helpings and unhealthy snacking between meals. Stick with protein, vegetables, fruit, whole grains and plenty of water. Keep sugar, salt, fats and overly processed foods to a minimum.
2. Exercise. Get moving in order to burn more calories than you take in each day. Exercise fires up your metabolism so your body uses up its fat stores. You also build muscle, which uses more calories than fat. Exercise is also a great way to reduce stress, so if you are a “stress eater”, exercise can help you break the cycle. You don’t have to be an Olympic-caliber athlete either: Just three, 10-minute brisk walks may be all you need to get started. More is better, however. To burn more calories, take longer walks or add some more intense activity.
3. A plan of attack. As with most projects, you will have better success if you plan ahead. What will you do when life throws you its inevitable curves? If a special occasion is coming up (such as Christmas or a family reunion) in which there will be plenty of tempting treats, what will you do to counteract the damage? (Don’t worry, it’s okay to give yourself permission to indulge as long as you plan how to mitigate the damage on another day.) What if a work emergency throws off your exercise plan? What can you do instead? Creating an alternative , and sticking to it, will keep you on track.
4. A support system. It’s all very well to have these plans, but it is very important to find ways to make them stick. How will you keep your plans in mind without making them an obsession? Some people rely on their spouse or close friends as their sounding board (or their conscience). Others make a game of it and compete with their friends to see who loses the most weight. Still others use journals, blogs and other materials to track their progress and record what lead to success and/or failure.
5. Inspiration. It helps to keep your goal in mind. So, hang those too-snug jeans in a prominent place or display a photo of yourself (either as a before picture or as a reminder of the thinner person you used to be). Post a funny or inspiring poster on the refrigerator or cabinet to prevent cheating. Post the invitation to that class reunion, wedding or 5-K race to keep that deadline in mind.
Does your weight-loss system have these features? Take some time today and add the features that are missing to create a plan that works for you. You’ll soon have the body you’ve always wanted.
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