When you first start a weight loss
journey, you may feel like you're at the bottom of a mountain of
contradictory information about how to accomplish that goal. In some
respects, it makes sense that there are so many diets, as our bodies are
all different, but when you get to the core of most diet plans, the
advice is all the same: Eat better and exercise. Some of the most
popular plans also advocate working on your emotional and mental health
to ensure continued success. Experimenting with these elements and
listening to your body will help you develop the plan that works best
for you.Don't Go on a Diet
According
to the American Heart Association, it's long-term, healthy lifestyle
changes that yield lasting results. Fad diets cause most people to lose
weight in the beginning, but are hard to stick to. The best eating plan
is one that improves on your regular eating pattern and that allows you
to have most things in moderation. The American Heart Association
recommends a diet high in whole grains, fruits, vegetables, lean
proteins and low-fat or fat free dairy. If these are the mainstay of
your diet, you don't need a plan to tell you what to eat and it won't
hurt to enjoy your favorite unhealthy foods as occasional treats.
Get Moving
Adults
need 30 minutes of physical activity at least five days per week,
according to the American Cancer Society. Most adults don't get the
physical activity they need. The key to weight loss is to get moving.
Exercise increases metabolism, burns calories and builds muscle
strength. Increased muscle burns more calories through simple daily
activities. The trick to getting your physical activity each day is to
do something fun. If you're not a fan of sweating it out at the gym, go
swimming, ride your bike, go hiking or dance around your living room.
There's no wrong way to get active.
Don't Be the Food Police
Unhealthy
attitudes about food, body image and dieting can sabotage your success,
according to registered dietitians Evelyn Tribole and Elyse Resch,
authors of the best-selling book "Intuitive Eating." They point out then
when no foods are banned, cravings are not an issue and healthy food
choices come more naturally. Swearing off ice cream forever makes it
almost impossible to resist ice cream. When you are allowed to eat ice
cream whenever you want, it's no longer a big deal. Avoid creating
hard-and-fast food rules and focus on making better food choices most of
the time.
Deal With Your Emotions
Eating
out of boredom or in response to stress and other emotions is a common
way to sabotage weight loss, notes the Mayo Clinic. If you gained weight
because you use food inappropriately, you won't be able to lose weight
and keep it off until you deal with your emotional eating issues. Even
if you don't have a consistent problem with emotional eating, high
stress times, like job changes, divorce and financial problems, can
trigger emotional eating binges. Be cognizant of how you use food and
how you deal with your emotions. See a therapist if you need help
learning alternate coping skills.
