17 Secrets To Successful Weight Loss
1. Love thyself.
Decide to lose excess weight because you are a wonderful person, not in
order to become one.
2. Choose an eating plan that you can live with.
"Slow and steady wins the race." If you lose just one pound a week
this year, on December 31st, you'll be 52 pounds lighter.
3. Make a commitment.
Make a commitment that's so strong that "slipping" off your
well-laid plan is simply a non-negotiable issue.
4. Be the "boss'' of what goes into your mouth.
Blaming others for your being overweight (e.g., "I had to eat it, it
was offered to me') is a way of avoiding personal responsibility for
your own eating. No one's holding your nose and force-feeding you.
5. Communicate your needs and plans to your friends and family.
Ask them for support and understanding.
6. Learn how easy it is to substitute.
An extra 100 calories a day can put 10 pounds on you over the course
of a year. Read labels and refer to your pocket calorie counter.
Switch to low-fat/low-calorie versions of your favorite foods (and
watch portion sizes).
7. Listen to your stomach.
Ask yourself what's hungry - your stomach or your eyes? Eat when
your stomach is hungry; stop eating when your stomach is no longer
hungry (even though there may be food remaining).
8. Burn more calories than you eat.
Many people don't eat too much, they simply exercise too little. Get
up 15 minutes earlier and watch 15 fewer minutes of TV at night. Hey
- you've time for two 15-minute daily workouts.
9. Know thyself.
Use a daily food diary to determine what times of day and in what
situations you're most likely to lose control over your food
choices. Develop an effective "battle plan."
10. Learn new ways to eat.
Reduce stress and then eat; don't use eating to reduce stress. Take
a five-minute walk or stair-climb before lunch; take a shower before
dinner - whatever works.
11. Weigh in regularly.
Weigh in daily, or at least weekly. This can help you make
mid-course corrections. Note: 747 Pilots don t get upset and they
don t turn back when their instruments tell them they’re off course
- they make the needed corrections, and continue on.
12. Make your own rules.
No one knows your "weaknesses "better than you. If you simply must
have a candy bar once a I day, write it into your "rules".
13. Exercise your self-control muscles.
Practice leaving food on your plate, leaving the table a little
hungry, and Walking past aromatic doughnut shops. You can even make
a game of it.
14. Watch portion sizes.
Use an actual scale and measuring cups to serve your food - at least
in the beginning. Otherwise, your Calorie counting can be way off.
Be careful of food labels. A Small bag of chips may contain two
servings, which means you'll have to double the calories.
15. Learn new ways to grocery shop.
If you don't buy it, you can't eat it. Shop on a full stomach - when
the store's not crowded and when you're relaxed. Stick to your
16. Keep a record of the calories you don't eat.
Did you skip the doughnut at the committee meeting? Award yourself
250 calories. Did you request "no gravy" on your potatoes? Give
yourself 150 calories. At the end of the day, see how many calories
you almost ate, but didn't.
17. Monitor your eating "just for today."
You don't have to watch your diet forever - just watch it for the
next 24 hours. "One day at a time.''
1. Lean forward to stretch.
2. Keep your head down and your neck
3. Hold for 10 to 20 seconds.
feel the stretch along the RED