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For successful long term weight loss, you must continue to make permanent changes to your lifestyle habits. It can be difficult changing habits of a lifetime but think of losing weight as a lifelong commitment. The longer you stick to your new healthy habits, the easier it will be to keep your weight off.
Strategies for successful long-term weight loss
Plan ahead and set yourself SMART Goals -
(Specific, Measureable, Achievable, Realistic and Timed Limited) and regularly check and record your progress and achievements. Don’t set yourself impossible goals.
Remind -
yourself of the reasons why you want to lose weight and the benefits you will feel.
Keep a daily diary -
Write down what you have eaten and how much activity you have done and note down any emotions, feelings and thoughts – self-monitoring is a great way to help you stay on track. It makes you feel more in control and can help you identify triggers to slip-ups.
Continue -
to eat regularly and monitor portions sizes and watch that they don’t start to get bigger over time.
Limit -
the amount of time you sit around watching TV or in front of a computer or games console. Instead get up and get active your way.
Acknowledge that setbacks or lapses are normal –
Expect to hit difficult times even although you feel you are trying very hard. They will happen! Try to learn from your setbacks and move forward with a positive attitude. Remember you are trying to change your habits, it won’t happen overnight!
Stay focused and think positive –
Use difficult times as a learning experience, allowing yourself time to identify risky situations and explore triggers that may lead to slip-ups in the future.
Using a Food and Activity Diary -
will help you to do this. Think of ways to deal with triggers to get you back on track.
Seek support –
Don’t feel you have to do this alone. Seek support from family and friends – this can be very encouraging and can help keep you motivated. Don’t be afraid to suggest ways they could help for example being an exercise buddy – finding an activity you both enjoy and commit to doing it regularly or just offering a listening ear when difficult times arise.
Be patient and persevere!
Remember reaching your goal weight will not happen overnight. The key to successful long term weight loss is to remain realistic and develop techniques that make your new eating and exercise habits an enjoyable way of life!
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