Weight Loss Diet

There are several  behavior modification strategies used in any weight loss diet.  First and foremost it is about learning, that it is NOT about dieting at all, but about lifestyle changes!  There is no need to think you are being deprived of your favorite foods, it is about portion size and control.  It is about adding in increments of exercise, like taking the stairs instead of the elevator, or parking farther from the door and walking a little more.  What kills me,  is when I see average people riding the cart at Walmart, instead of walking.  Those carts are specific to handicapped individuals.  That is another story for another time.

Another behavior modification strategy to use is keeping a food log or journal.  With a food log, you can actually see the amount of food that is consumed in one day.  This log can identify, after a period of time, when you tend to eat more, or identify social and emotional circumstances, that may cause some overeating.  This overeating could be completely subconscious and you may be unaware that it is happening.

For example, you may just received upsetting news from your boss, or your spouse, to anger you.  Maybe one of your coping strategies is to eat for comfort.  With a food journal, you’ll be able to identify this type of situation.  Many people even overeat when they are bored, this too can be noted in the food log.  When you know and understand your triggers, you can plan to counteract those issues.  We will talk about that later in my article.

The third behavior modification you can make with your “weight loss diet” is planning meals and snacks ahead of time.  Don’t go grocery shopping when you are hungry.  You’ll want to go when you feel upbeat and in control and purchase for yourself healthful, nutritious foods and snacks .  Stay away from the fat laden, calorie dense foods.  Watch out, just because a food says it is fat free, doesn’t mean it is nutritious.  It may be loaded with hidden sugars…and a huge amount of them.

When planning your healthful meals, cook them ahead of time, and freeze or store in the frig till you are ready to eat them.  The same thing when you are packing your lunch for work, add in healthy snacks for strategic hunger times of the day.  Do try to stay away from caffeine products, the caffeine can trigger hunger pangs.

Having a true support system can really help you over the hurdles.  Don’t pick a friend who claims to be a support buddy, but may in fact, try to sabotage your efforts.  Yes, there are those kind of “friends” out there.  Maybe even a spouse, with their own selfish reasons, for trying to keep you from losing weight.  Know this about some and plan for it.  Having a support system provides accountability, and can offer good hints.

When you first plan on this weight loss journey, set up REALISTIC & ACHIEVABLE goals for weight loss.   One very successful and popular weight loss center sets your goal at 10% of your total weight.  This is very achievable, and not as drastic as originally setting up your weight loss goal of 100 pounds.  Your first goal is 10 pounds which is not at all discouraging.  Then move on from there.

Rewarding yourself when you achieve your goals can be so motivating and satisfying.  My only suggestion on your rewards is DO NOT USE FOOD as your reward.  Maybe buy a book, a new pair of shoes or anything else except buying food for yourself.

If there is a relapse, and perhaps you overate something really calorie and fat dense foods, forgive yourself.  It’s not the end of the world.  Don’t beat yourself up over it, accept it, plan for it and move on.  This type of behavior is bound to happen…forgive and forget.

Weight loss happens when we consume less calories then we expend.  Weight loss also happens with or without exercise, though it happens more slowly without exercise.  That’s ok, because, it’s good to get comfortable with your eating behaviors first.  Exercise is something that should be a gradual variable added into your daily activities.  The best way to incorporate more movement into your life is walking.  There are walking clubs at the mall, walk during your lunch break, or walk after dinner.  You could even accumulate 30 minutes throughout the day, 10 minutes at a time.

Some other tips you can use with your weight loss diet is,to have a variety of foods to eliminate diet burnout, eat smaller portions throughout the day,eat slower, make wise substitutions by eating foods with less fat and sugar.

Finally, what we talked about first thing, make the commitment to these lifestyle changes and maintenance will be more successful.