Little Changes Add To Big Results
July 26, 2013Nine Lifestyle Changes For Weight Loss Success
Little things add up. When it comes to losing weight, you can make small changes that add up to make a big difference. When we take on too much, it becomes too drastic and overwhelming so we give up. Don’t give up.
Actually, think small yet consistent changes. Be persistent with your lifestyle changes and creation of healthy habits. When you master one small change, you move on to make another and another. When you’re successful with one change and add another success on top of another, you’ve created momentum to change your eating and exercise habits to lose weight and reach your goals.
Here’s some ideas for small changes for big results:
1. Water as your beverage of choice. To rev up your body and metabolism, drink water. Water is instrumental in enhancing your weight loss. You can drink flavored non-carbonated water for a change of pace.
2. Lose your taste for soda. Soda scores a big zero in weight loss surgery. They are void of nutrition and dehydrate. You can acquire a taste for something and you can lose it too. The thought of eliminating soda may seem too much. However, the benefits long-term as a successful weight loss patient are much greater than a soda.
3. Write it down. Carry a small notepad with you and log in every meal, bite, taste and anything that you eat. By keeping track of what you consume, it will make you think twice before eating something. If you have to write something down in a log, many times you don’t want to see it in your log so you won’t see it on your waist either. Writing it down can also show you exactly what you are eating. A bite or taste sometimes doesn’t register. In a log, you become very aware of what you’re doing.
4. Use the hunger scale to gauge your true, physical hunger. Define your own personal sense of “fullness” and eat a couple of levels under to feel “satisfied” rather than the stuffed full feeling. Don’t allow yourself to get too hungry. Tune in and become aware of your own personal hunger scale.
5. Eat only when you hear your stomach growling. It's stunning how often we eat out of boredom, nervousness, anxiety, habit, or frustration -- so often, in fact, that many of us have actually forgotten what physical hunger feels like. Next time, wait until your stomach is growling before you reach for food. If you're obsessing for a specific food, it's probably a craving, not hunger. If you'd eat anything you could get your hands on, chances are you're truly hungry.
6. Check your steps. Buy a pedometer and wear it every day. Health experts recommend 10,000 steps each day for maximum health. Take your first day and use it as your base number. Set your goal to get in an additional 1,000 steps per day. Keep track how many steps you have each day. You can make it a game by logging the steps you make each day.
7. Get a team of support. You don’t have to lose weight alone. There are many resources available to you. First, turn to your family and friends and request their support. You also have the support of your support group leader and support group members. Another source are the message boards and forums on ObesityHelp. You have hundreds of thousands of fellow ObesityHelp friends available to support you.
8. Clean your closet of the large sized clothes that you’ve outgrown. Once you've reached your target weight, throw out or give away every piece of clothing that doesn't fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure. At your support group meeting, have a clothing exchange between members.
9. State the positive. You've heard of a self-fulfilling prophecy? Well, if you keep focusing on things you can't do, like resisting junk food or getting out the door for a daily walk, chances are you won't do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. "I can lose weight." "I will get out for my walk today." "I know I can resist high sugar, high fat food choices.” Repeat these phrases like a mantra all day long. Before too long, they will become their own self- fulfilling prophecy. Think the thought and the behavior will follow. Incorporate these small changes. Together, small changes will add up to BIG RESULTS!
 | ABOUT THE AUTHOR Cathy Wilson, PCC, BCC, had RNY surgery in 2001 and lost 147 pounds. Cathy is a regular contributor to the OH Blog and authored the "Mind Matters" column in ObesityHelp Magazine. Cathy is a licensed pilot and loves flying. She is a member of the American Society for Metabolic and Bariatric Surgery (ASMBS) and the Obesity Action Coalition (OAC).Read more articles by Cathy! |
