11 Do's and Don'ts for Weight Loss Success
Weight loss is all about making small changes to your lifestyle that lead to big results over time. To be successful in your weight loss goals, follow these do’s and don’ts for weight loss success. You’ll be glad you did!
We all know that setting goals are important—they're a necessary component of goal-setting theory. But how many of us actually do it? In fact, only 46% of Americans set annual goals in any capacity, according to a 2012 survey by market research firm Harris Interactive. So what should you do? First, assess your goals: Are they short-term or long-term? Are they specific or general? Once you've established what kind of goal you want to establish, follow these steps: 1) Write down your goal. 2) Set a time frame for achieving your goal—by when do you want to reach it? 3) Decide on an action plan—what can you do every day/week/month to reach your goal?
DO get active
The scale doesn’t always reflect true health. To speed up weight loss and boost your metabolism, you need to sweat—the right way. Aim to fit in at least 30 minutes of physical activity throughout your day: walking, running, biking or swimming are all great cardio options. If you like strength training, make sure you incorporate it into your routine at least twice a week.
DO track your progress
There’s nothing worse than going to great lengths to lose weight, only to have no idea how you’re doing. By regularly recording your weight, body fat percentage, measurements and waist size you can track both your general progress and specific areas that could use improvement.
DO find an accountability partner
One of the biggest hurdles to achieving your weight loss goals is keeping them. It’s easy to fall off track when you don’t have someone holding you accountable for what you eat. To make sure that you reach your goal, find an accountability partner: a close friend, family member, or coworker who can hold you responsible—and help keep temptation at bay.
DON'T make drastic changes right away
We’ve heard that losing weight quickly makes it easier to keep off. In reality, sudden changes in eating habits or physical activity—whether you lose a lot of weight fast or a little at a time—can make your body think it’s in danger, says Yoni Freedhoff, MD, an obesity specialist at The Bariatric Medical Institute in Ottawa. Hormonal changes can increase hunger and lower metabolism to pack on pounds quickly, he says.
DON'T be too hard on yourself
There’s no need to be as strict with yourself as you would be with a stranger. When you lose weight, it’s not just about fitting into your skinny jeans—it’s about changing your lifestyle, including how you feel emotionally. You may get discouraged when you don’t see immediate results, but take heart: Slow and steady really is the best way to reach your goals!
DON'T starve yourself
Fast weight loss is one of those mythical notions you hear about when it comes to losing weight. I'm here to tell you that it doesn't exist! When you starve yourself, your body slows down metabolism so that it doesn't use all of its energy on digestion; your body goes into survival mode because if it does not get food, then there is no point in functioning.
DON'T give up when you slip up
It’s normal to have off days or cheat meals. Every healthy diet is built on a foundation of sustainable, healthy eating. So if you start your day with a peanut butter banana smoothie, don’t sweat it if you want to eat fried chicken for lunch. Just get back on track by making healthier choices later in the day. And never beat yourself up over a bad decision—move on from it and let it go so you can continue focusing on your goals.
DON'T use fad diets
Fad diets are restrictive, meaning you’re likely to overeat when they’re over. Instead of going on a diet, try eating a balanced diet that consists of fresh vegetables, whole grains, lean proteins, and healthy fats. The key is making sure you have everything you need in your pantry so that you don’t go searching for unhealthy alternatives if you have a craving. That way, those high-calorie treats won’t find their way into your shopping cart by accident.
DON'T deprive yourself of treats
Treats can be incorporated into a healthy diet—just do so in moderation. Enjoy one serving of your favorite sweetened foods on weekends, while sticking to a strict calorie plan during other times of the week. This will prevent your cravings from getting out of control while also allowing you to indulge in something sweet once in a while. Plus, it’ll help stave off binging if you do overindulge during your weekend trip to Cinnabon land.
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