10 Tips for Weight Loss

Losing weight can be looked at as a series of lifestyle traits that are supported by specific behavioral techniques. Below are 10 traits and techniques that will aid in your weight loss attempt.nnn1. Track your food intake. Be aware of the nutrients and the energy in the foods you eat. Eating healthfully and maintaining an overall calorie intake that will facilitate weight loss is important. By using the technique of record keeping (tracking what you eat on paper) you can monitor the quality of your diet and caloric intake. nnn2. Increase lifestyle activity. Being physically active everyday is important. Making adjustments in your “lifestyle activity” will add significantly to your caloric expenditure. Applying simple techniques such as using the stairs, parking at the rear of the parking lot, gardening, walking the dog (instead of letting it out in the yard) and walking on your break at work.nnn3. Exercise each day. Exercising 45 – 60 minutes each day is critical as it provides many benefits beyond caloric expenditure. It will help control appetite, improve mood, improve self esteem, improve control of blood pressure, cholesterol and blood sugar, reduce body fat stores and more. Using the technique of variety in activities will keep your exercise fresh and fun. Try combining different activities such as walking on some days and taking a dance class or riding a bike on other days. Try to find 3 to 5 different activities that you like to do and do them!nnn4. Develop realistic goals. Using the principle of lifestyle change for weight loss try not to use weight related goals alone. Target specific “lifestyle” related goals such as exercise or lifestyle activity related ones.nnn5. Deal with lapses. Take your weight loss seriously but if you falter do not throw in the towel. Do not engage in all or nothing thinking. You will have lapses. The successful weight loss attempt will overcome these and stay on track. Use the technique of behavior chaining to evaluate the lapse and use it as a learning experience. Recommit to your goals.nnn6. Do not weigh everyday. Once a week for most individuals is more then enough. Using the technique of weighing can be tricky especially during slow weight loss periods. Focus on lifestyle goals such as exercise. These are goals that you can control as weight loss is unpredictable.nnn7. Take a vacation. Build healthful vacations that emphasize physical activity. Go to places that have hiking/walking trails, skiing, swimming or dancing. Find a hotel with a fitness center.nnn8. Enjoy the holidays. Losing weight does not mean becoming a hermit. Partake in holiday celebrations but do it with smarts. Have the events at your home or promote the “bring a dish” style of gatherings. You can eat what you want but remember to have small portions. Increase exercise during these periods.nnn9. Do it with a friend. Gain support for the tough times. Having a friend or loved one get involved can be a big help. Be careful to pick someone who will be supportive and not sabotage (intentionally or not) your weight loss plan.nnn10. Get into a program. If you have been over weight for many years or have had several failed weight loss attempts consider finding a program with professional guidance. If you want the personal touch try a personal trainer! n