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They say “attitude is everything.” This statement is especially true for those seeking weight loss through a healthier lifestyle and keeping the weight off in the long term.
There is no doubt that overweight or obese individuals have a higher risk of developing chronic, preventable diseases such as elevated blood cholesterol, high blood pressure, diabetes, gallbladder disease, arthritis and some types of cancer. However, does the risk of chronic disease motivate us to make healthier food choices and adopt a physically active lifestyle?
Reasons Why Most Of Us Want To Lose Weight
There are a variety of reasons why millions of people every year strive to lose weight. Sometimes their desire to lose weight stems from their fear of obtaining a preventable, chronic disease that could negatively impact their quality of life or ultimately shorten their lifespan.
Some simply wish to lose weight to improve their self esteem and be happier with their physical appearance. Whatever the reason, it is important to seek out the advice of an expert while avoiding unsafe diet and exercise practices. It is also essential to grasp and conquer the behavioral, emotional and physical obstacles that can sabotage your endeavors for a slimmer you.
Weight Loss And Behavior Modification
Changing your lifestyle is not an easy task. You must look at developing a long-term plan that incorporates not just changing what you eat or how you exercise, but also how you respond to daily challenges. Because you may be dealing with lifestyle habits that are deeply engrained, it may take some discipline, focus, determination and, above all, time to alter these habits.
The good news is you can change. Behavioral modification plays a critical role in any weight loss program and, if continuously practiced and applied, will arm you with the tools needed to achieve long-term weight loss success.
What Does Behavioral Mod-ification Mean?
Effective behavior-changing programs involve three key processes:
• Setting realistic and concrete goals for weight loss. Don’t set too high of a goal too soon. Aim for one-half pound to 1.5 pounds of weight loss per week instead of a high, unrealistic weekly weight loss goal.
• A specific plan on how to develop and achieve these goals. Ask someone you trust to help you “stay the course” and in line with the goals you developed.
• Learn and practice relapse prevention strategies after achieving your weight loss goals.
You may find yourself gaining a few pounds back if you don’t stay on track. Relapses will likely occur, but continue to focus on the positive strides you have made to help you to keep moving forward.
Self-Monitor
Research has shown that successful, long-term weight loss is almost always related to developing certain practices. Specifically, keeping a food journal or having some kind of monitoring tool along with increasing physical activity helps individuals become more successful in reaching their goals than those who did not take the time to do so.
Overcoming Barriers to Change
The social and environmental influences around us, together with our genetic makeup, tend to encourage weight gain rather than weight loss. We are an overfed, severely inactive society, and unless we make a decisive effort to change, we will continue to gain weight.
Successful long-term weight loss is based on small changes that are integrated permanently into a lifestyle coupled with a positive attitude along the way.
Set realistic goals, establish a specific plan for achieving the goals, and practice strategies to overcome setbacks. Do these things, and you will be well on your way to a healthier you.
For information on the health and wellness programs available to you and your family members, contact the Ramstein Health and Wellness Center at 480-4292 or 06371-47-4292.
