Weight loss is a simple mathematical equation and should be easy.
But it's not. Even though the theory is basic, calories in versus
calories out, it requires you to change your lifestyle and create new
habits. It is a mental battle, not just a physical one. Often people set
themselves up for failure before they even begin to try to lose weight
by setting extreme goals and expecting to never fall off the wagon. If
weight loss was easy, more than 60 percent of the nation would not be
obese. To change your mindset to lose weight, start with small goals and
create new, lasting habits.
Items you will need
Scale
Notebook or journal
Pen or pencil
1. Weigh yourself and record your weight
and what size you wear currently in a journal or notebook. Also write
down what you were wearing, time of day and the day of the week so you
can weigh yourself under the same circumstances whenever possible.
2.Set realistic weight-loss goals.
Write down the total number of pounds you want to lose, or what size you
would like to wear. Then set small weekly weight-loss goals of 1 to 2
pounds each week to slowly get you to your ideal weight.
3. Monitor your food intake daily. Write
down everything you eat and drink, including the amounts. This will
hold you accountable to what you are eating and help you look at times
you may overeat. You can also write down how you were feeling at the
time.
4. Plan your meals the day before, or
plan a week at a time. You can do this even if you have a family if you
are the one who plans the meals. If you don't, sit down with the member
of the family who does the meal planning so you can be involved.
5.Make small, healthy changes to your
diet. For example, if you don't eat breakfast, start your day with a
healthy meal that includes fat, protein and carbs, such as yogurt and
fruit or a whole-grain cereal with milk. Make a healthy breakfast a
habit and then change another meal.
6. Talk to your physician about your
weight-loss goals. Listen to his recommendations and what your weight
says about your health. Write down health goals as well as weight-loss
goals to improve quality of life.
7. Add exercise to your week. Make it an
appointment and don't break it. Start with as little as 10 to 15
minutes of walking three times per week and slowly increase your
activity. Try new things or classes to make exercise fun and so it
becomes a habit.
8.Join a weight-loss group, or team up
with a friend or family member to lose weight. Lean on each other and
talk about your struggles with weight loss. If necessary, consider
seeing a therapist who specializes in eating disorders.
Tips
Take one day at a time to reach long-term goals.
Read through your goals daily to remind you of why you are trying to lose weight.
See your physician regularly to monitor changes in your health, not just your weight.
Forgive yourself if you don't meet every small weight-loss goal.
His dramatic weight loss, where his waistline shrank from 60 to 36 inches, has stunned the same youngsters who used to mock him.
2010: At 25st 11lbs (363lbs or 165kgs)
A teacher shed almost half of his 25st 11lb body weight after cheeky pupils called him tubby.
James Bentley, 25, ditched junk food and took up cycling to drop to a much trimmer 14st 8lb in just two years.
And
his dramatic weight loss, where his waistline shrank from 60 to 36
inches, has stunned the same youngsters who used to mock him in IT
classes.
He said: “I got some comments from pupils – the word ‘tubby’ was used a few times.
“I
took it in good humour because I have a good relationship with the
students but things came to a head when I had my picture taken on sports
day.
"My body virtually filled the entire picture, which was embarrassing and I knew I had to do something to change my appearance.
“I looked in the mirror and thought, ‘who is that person?’”
Now: 14st 8lbs (204 lbs or 93kgs)
James, who teaches at Oldbury Academy, West Midlands, said
his weight ballooned as he lived on fizzy drinks at school and gorged on
takeaways later while marking homework.
But he rejected a gastric band in favour of exercise and a healthy diet and has reaped the benefits.
He added: “The weight has managed to keep coming off and now I feel much better.
"When you are used to seeing yourself every day you don’t notice the change.
“But I do think it’s ridiculous when I look at photos from a few years ago and get my big trousers out.”
