Many people resolve to eat better and exercise more to lose weight each year. Sounds like a simple plan. But what’s the secret to actually making it stick?
First, don’t think of your resolution as a temporary fix. Instead, try to make changes to your eating and exercise habits that you can keep for the rest of your life. The following are examples of some healthy weight loss strategies:
- Make healthier food choices. For example, try substituting beans and legumes for meat in salads, stews, and soups.
- Eat smaller portions to consume fewer calories.
- Build more physical activity into each day. Opt for the stairs—not the elevator. Take walks after dinner instead of watching TV.
Also important: Be sure to identify and tackle any problem thoughts, emotions, and behaviors that may have led you to gain weight. Some researchers think that behavior modification is as important as healthy eating and exercise in weight loss plans. Here are some tactics to use:
- Redesign your home, workspace, and social life to promote your new healthy habits. For example, join a cooking class with a friend to learn how to make healthier meals.
- Plan for worst-case scenarios—such as when you’re upset, at a party, or craving certain off-limit foods. Give yourself a small piece of chocolate cake when you can’t get past the craving. Or take a bubble bath when you’re sad.
- Seek support. In one study, women who received a lot of encouragement from family or friends to exercise were more likely to stick to an active lifestyle than those who didn’t.
- Think about the health benefits of exercise and good nutrition, not the aesthetic results. Take note of—and celebrate—any health achievements. For instance, reward yourself when your blood pressure improves.