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May 2

Long-term weight loss – WebMD Boots

Long Term Weight Loss Comments Off on Long-term weight loss – WebMD Boots

Long-term weight loss is not an easy goal to achieve. Before you get started on a weight loss programme, consider the following tips. They should help you reach your goal of obtaining and maintaining a healthy weight.

Setting effective weight loss goals is an important first step. Most people trying to lose weight focus on just that one goal: weight loss. However, the most productive areas to focus on are the dietary and exercise changes that will lead to long-term weight control. Successful weight managers are those who select two or three goals at a time that they are willing to take on.

Keep in mind that effective weight loss goals are specific, attainable, and forgiving. For example, " exercise more" is a wonderful goal, but it's not specific. "Walk five miles everyday" is specific and measurable, but is it attainable if you're just starting out? "Walk 30 minutes every day" is more attainable, but what happens if you're delayed at work one day and there's a thunderstorm during your walking time another day? "Walk 30 minutes, five days each week" is specific, attainable, and forgiving.

The NHS suggests most adults should aim for at least 150 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking every week, with muscle- strengthening activities on two or more days. Seek medical advice before starting a new exercise programme.

Rewards that you can control can be used to encourage you to attain your weight loss goals, especially those that have been difficult for you to reach.

An effective reward is something that is desirable, timely, and contingent on meeting your goal. Rewards may include treating yourself to a film, some new music or taking an afternoon off from work or just an hour of quiet time away from the family. Remember that numerous small rewards, delivered for meeting smaller goals, are more effective than bigger rewards, requiring a long, difficult effort.

This means that you should monitor your lifestyle by observing and recording some aspect of your eating and exercising behaviours, such as how many calories you eat in a day, how many servings of fruits and vegetables you eat per day, how often and for how long you exercise, or an outcome of these behaviours, such as weight.

Doing this can really help you determine how you are doing and what you need to do to meet your weight loss goals.

Identify those social and environmental cues that tend to encourage undesired eating, and then work to change those cues. For example, you may learn that you're more likely to overeat while watching television, or whenever treats are on display by the office coffee machine.

Then work to sever the association of eating with the cue (don't eat while watching television), avoid or eliminate the cue (leave the kitchen area immediately after getting coffee). In general, visible and accessible food items are often cues for unplanned eating.

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Long-term weight loss - WebMD Boots

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