By Kathy Jordan, MS, RD, LDN, CPT, CTA

• The # 1 key is making permanent changes¹- Realize that losing weight and keeping it off is a lifelong commitment and is very challenging. It requires the willingness to make major lifestyle changes and enthusiasm in accepting these changes.

• ENVISION YOURSELF THE WAY YOU WANT TO BE – “What will my life be like when….” Having a clear vision is paramount to success.

• Use visualization to picture yourself once you reach your goals. Practice in your mind how you will look and feel.

• You will need strong, compelling reasons to make these major lifestyle changes. Make a list (and post where you’ll see it several times throughout your day) of all the benefits of achieving a healthier weight and keep your focus on those benefits. Here are some examples of some benefits you will most likely experience with permanent weight loss: climbing stairs with ease, having more energy, improved health, more self-confidence, better mood, more fun shopping for clothes, overall enjoyment of life, better feeling about yourself, and so on.

• Sometimes negative reinforcement can be very effective; therefore, I suggest you also make a list of what your life will be like, what your health will be like, and how you will look and feel if you don’t make lasting lifestyle changes to achieve your weight loss goals and maintain your success. In other words “What will my life be like if I continue on this same path?”

• Use Visualization to see yourself behaving in ways that are in concert with your vision. Rehearse in your mind how you will handle certain situations ahead of time so you will be prepared and have a plan.

• Mindset – Having the right mind set or a can-do attitude is achieved by acknowledging that you and only you control your thoughts and feelings. Thoughts control your actions. Feeling empowered leads to success.

• Use Positive thinking – become aware of and garner the ability to change negative thoughts and negative self talk into positive, more productive thoughts.

• Be Flexible – You need to be prepared for setbacks and obstacles. Make contingency plans and know when and how to modify goals to fit your situation.

• Avoid trying to be perfect, acknowledge your weaknesses, accept your mistakes and setbacks and be able to continue moving forward, toward your vision.

• Focus on becoming healthy and making healthy choices

• Make it a priority and make the time to do whatever it takes to achieve your goals. For example, you need to set aside time to exercise, plan and prepare meals and snacks and grocery shopping so you have the right foods in your house. And stay away from FAST FOOD.²

• Set Realistic Goals that are in concert with your vision.

•Accountability:

• Studies have found that regularly meeting with a Registered Dietitian or joining a formal weight management program improves your success.³

• Hire a weight coach or personal trainer to help you get started, but eventually you will need to become you own coach and hold yourself accountable.

• Keeping a food and an exercise journal helps keep you honest and is a strong motivator to stay on track. ⁴

• Support system – surround yourself with people who have similar goals and/or support your efforts to reach your goals. This allows you to share ideas, experiences and strategies that help you stay on track. Choose a buddy that you can rely on when you need a little emotional support, or just to join you for a walk.

• Get Moving The National Weight Loss Registry studies found that people who maintained their weight loss, exercise for at least one hour per day.⁵

• Strength Training. Not only do you burn calories while you’re doing it, you also continue to burn more calories all day long, even while you’re sleeping. Muscle tissue is more metabolically active than fat tissue, so it revs up your metabolism – a very important factor in keeping the weight off.

• Get Adequate Sleep – Several recent studies have found that the quantity and quality of sleep affects hormones that regulate appetite and satiety (feeling of fullness). People who don’t get enough sleep have increased appetites, don’t feel satisfied after eating and tend to crave high carbohydrate, calorie dense foods. Emerging science indicates hormone changes due to lack of sleep may also result in higher blood sugar levels. High blood sugar results in storage of excess body fat. If you are not getting seven to nine hours of good quality sleep, set a goal to get more sleep. Eating a healthier diet and getting regular exercise may be just the things to help you get a better night’s sleep.

• Modify your environment to make it conducive to a healthier diet and lifestyle.

• Consider taking dietary supplements that enhance your nutrition and aid your weight loss and maintenance. Studies have found that those who take dietary supplements regularly are less likely to be overweight. ⁶

References:
1. Klem ML, Wing RR, McGuire MT, Seagle HM, Hill JO. A descriptive study of individuals successful at long-term maintenance of substantial weight loss. 1997;66:239-246
2. Phelan, S., Wyatt, H., Hill, J., Wing, R.R. (2006) Are the Eating and Exercise Habits of Successful Weight Losers Changing? Obesity Research, April;14(4):710-716
3. Raatz, SA, ET, al, Perspectives in Practice: Intensive Diet Instruction by Registered Dietitian Improves Weight Loss Success.(2008) JADA 108: 1, 110-113.
4. Diane L. Helsel, John M. Jakicic, Amy D. Otto. Comparison of Techniques for Self-Monitoring Eating and Exercise Behaviors on Weight Loss in a Correspondence-Based Intervention. Journal of the American Dietetic Association October 2007 (Vol. 107, Issue 10, Pages 1807-1810).
5. win.niddk.nih.gov/notes/SprSum97/1artcl3.htm National Weight loss Registry
6. Association of Ten-Year Weight Change with Use of Supplements Marketed for Weight Management,” conducted by M.C. Nachtigal, ND, Emily White, PhD, and Ruth Patterson PhD, all of the Fred Hutchinson Cancer Research Center in Seattle. American Association of Naturopathic Physicians (AANP) 19th Annual Convention & Exposition, being held September 8-11, 2004, at the Washington State Convention & Trade Center, Seattle, WA.