Weight loss: Tips for good weight loss

Want to lose weight , but feel as if you've tried every trick in the book? It's time to take a different approach to dieting . These 12 proven strategies will help you lose weight . 

1. Change the way you describe your goal.

"Call it whatever you want, but don't call what you're doing a 'diet'," says David Grotto, RD, author of The Best Things You Can Eat.

“ Diets have a beginning and an end – and that is the point.” You'll only succeed, says Grotto, when you make a lifelong commitment to a healthier lifestyle . 

Tips for good weight loss

 

2. Make your goals meaningful.

Shift your focus from “I want to fit those jeans” to “I want to feel comfortable and have more energy .”

Inner goals — like how you feel rather than how you look — tend to have more lasting power over time. Focusing on the benefits you're getting also helps you stick with something. 

3. Break up with things that don't work.

Consider what you have done in the past to try to lose weight. What else can you do this time?

For example, if your failure is snacking at work and waiting until the end of the day to exercise , start packing a healthy snack to take with you every day and jog in the first morning before the day's demands become a hindrance to your good intentions.

4. Make it easier for yourself.

Prepare for success with some small tweaks, starting at home.

Do what will help, not hinder weight loss . If you want to make that early morning run a reality, get your jogging gear ready before bed. Want to get into the habit of snacking on fruit , not chips ? Place a bowl of fresh apples or pears on your kitchen counter or counter. If it's convenient, it's more likely to happen.

John C. Norcross, PhD, professor of psychology and author of Change: 5 Steps to Realizing Resolutions Your says: “Our environment has a big influence on our ability to live. our ability to change our habits.

5. Form a fan club.

Norcross tell supportive friends, family members, and co-workers about the changes you're trying to make.

Let them know what you need and how they can help. Be specific. Don't leave this to them to find out.

For example, maybe you don't want them to remind you of what you can or can't eat, but you want them to give you constant encouragement or talk to you when you need to.

6. Be flexible.

Something certain pops up that can get you off track (the grocery store sells out of your favorite salad ingredients or your favorite Zumba class moves to a new time).

Expect the unexpected. You may have to make a backup plan as soon as possible – like trying a new class at the gym, or buying celery or peas to go with your hummus.

It's important to be willing, willing, and able to modify your habits and find ways to overcome obstacles, says Norcross. Don't let one surprise ruin your entire routine. 

7. Be your own BFF.

“When you fail, show compassion. You'll avoid letting a slip turn into a fall,” says Norcross. His research on New Year's resolutions found that most people who were successful in keeping them said their first slip strengthened their resolve.

So give yourself a small talk, the same way you would say to a close friend. Then dust yourself off, learn from your mistakes, and pick up where you left off.

8. Regulate your hunger.

To avoid overeating, rate your hunger on a scale of 1 to 10, with 10 being extremely hungry. Psychologist Dr. Leslie Becker-Phelps says eat when you are in the middle of weight.

If you know you won't be able to eat afterwards, have a snack or small meal when your hunger is almost gone. This helps you avoid being overly hungry, which can cause you to overeat later on.

9. Be responsible for yourself.

Keep a food and exercise diary on paper, online, or with an app on your phone.

Keeping a record of your eating and exercise habits, along with weighing yourself regularly will give you a number of advantages. Seeing the results you want will motivate you to keep going. If the results aren't so great, you can make changes to fix that.

You can track your progress any way you want. Experiment and choose the method that works best for you and you are most likely to do.

10. Know your emotional triggers.

Becker-Phelps says that using food to deal with boredom, frustration, stress , anger, or sadness can sabotage your efforts.

Feel your emotions, but don't let them affect you. Find out what helps you relax and feel positive. Try listening to music, chatting with friends, or going for a walk.

11. Make sleep a priority.

Studies show that not getting enough sleep triggers hormonal that can lead to feeling more hungry.

The importance of a good night's sleep cannot be underestimated. The recommended amount for adults is 7 to 9 hours of eyes closed per night.

12. Practice mindful eating.

Chew your food thoroughly and put your fork down between bites. Eating more slowly helps you appreciate food more and "gives your stomach a chance to tell your brain that you've eaten enough," says Grotto.

Once you get that cue, “put down your fork and ask yourself, 'Can I stop eating right now and walk away from this table satisfied? ' said Grotto. 

If the answer is no, eat some more. If the answer is yes, push your plate aside and focus on the conversation or something other than the food.

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