Some Helpful Hints

By EatingWell , EatingWell.com

Achieving your weight loss goal is easier if you follow these ten tips:

The power of 10.

You don’t have to reach your ultimate weight goal to see benefits in your health status and in how you look and feel. Losing just 10 percent of your body weight--just 17 pounds, if you weigh 170--can give you terrific results in all those areas.  A 10 percent weight loss, then, is a great starting goal--and, more important, it’s within your reach, no matter where you’re starting out.

Too fast?

Losing weight rapidly isn’t healthy in the long term. So if you’re losing more than 3 pounds a week for more than three weeks in a row, it’s time to raise your calorie goal. Try adding an extra serving or two of whole grains or an extra piece of fruit each day (about 75-100 calories each****il your weight loss drops into the healthy 1-2 pound range.

Too slow?

While losing weight too rapidly is not healthy in the long term, losing weight too slowly can be discouraging. If you’re not losing half a pound or more per week, you might need to dial down your calorie goal a little (as long as it doesn’t go below 1,200 calories/day). Try cutting out a discretionary item first--say, a serving of (non-whole-grain) starch. For an easier, more positive-sounding fix, you could increase your activity level so you burn more calories.

Have both short- and long-term goals.

Long-term goals provide a sense of purpose and keep you oriented in the right direction. They work best if they’re not so far in the future that they seem unattainable: ideally, six months or up to one year. Short-term goals focus on a more immediate time frame, such as "this week" or "this month." They move you toward your larger goals and give you feedback that your efforts are paying off.

Be realistic.

Setting an impossible goal--say, "l’ll never eat fast food again"--is self-defeating, as only a superhuman could reach it. And an unachievable goal sets you up for failure, which can send your thoughts in a devastating tailspin. Focus instead on a goal you know you can attain with some effort--or break a larger goal into smaller, more manageable steps. A more realistic approach to the fast-food goal might be: "I’ll cut down on fast-food meals to just twice a month."

Reward yourself.

As you reach your goals, make sure your acknowledge your achievement with a reward. This tangible recognition of "closure" on your goal is powerfully motivating, so don’t skip it! Your reward doesn’t have to be expensive, but it should be something meaningful to you. Think of something that is not food-related: Rent or go to a movie, schedule a massage, buy yourself a book, some music or a flattering piece of clothing you’ve had your eye on. For many of us, time is the most luxurious gift of all.

Track yourself.

Start keeping a food diary today, and you’re already on your way to losing weight.  In fact, you might lose weight even if you make no other changes. How? Being more self-aware helps tip you off to behaviors (and calories) that contribute to weight gain, and helps you break bad habits. By writing something down, you become accountable for it, you have evidence of your behavior. It’s not just about changing your food choices, it’s about recognizing the behaviors that lead to problem food choices.

Take five.

Plan on spending at least 5 minutes after each meal to work on your diary. Even if you’re busy and stressed out--and who isn’t?--five minutes isn’t likely to make or break your day. It’s about as much time as you spend taking a bathroom break, and nearly as essential to your well-being.

Track your weight.

Just like a food diary, recording your weight regularly is a powerful motivating tool. It can give you valuable feedback on how your weight-loss efforts are paying off and what’s not working. Moreover, keeping track of your scale readings over time might help prevent you from gaining weight, even when you’re surrounded by food temptations. Since your weight can fluctuate greatly from day to day, it’s not important to weight yourself daily. Weighing once weekly is fine, and try to do it at the same time of the day, with the same amount of clothing.

Don’t beat yourself up.

Your internal thoughts about yourself and your abilities can have a huge impact on your progress. If you treat yourself like a failure, it can become a self-fulfilling prophecy. You wouldn’t urge your friend to "move it, blubberbutt!" So why would you use that language to chide yourself? Treat yourself with kindness and with an upbeat attitude--like a friend--and you’ll have a much better chance of success.