When you’re trying to lose weight, it can seem like the entire world is out to derail you from reaching your weight loss goals. That doesn’t mean you should give up. Maintaining a healthy weight is not only important to your health and quality of life, it can also be a large contributor to your overall happiness. If your weight loss attempts have been unsuccessful in the past, we can help you get back on track and lose weight for good with these 14 Steps to Lose Weight and Keep it Off.
1. Think, “Lifestyle Change”, Not “Diet”
Forget about traditional dieting. You’ll only see temporary results. Make a lifestyle change by altering how you think about food and exercise.
Learn how to make a change at the grocery store here.
2. Set Realistic Goals for Yourself
Start with a small goal, like, “I want to drop 1 pant size by summer.” When you get there, pat yourself on the back, reevaluate, and take on a new goal.
Check out our Goal Setting Guidelines.
3. Track Your Progress
We don’t all lose weight in the same way, so you might not see progress in the mirror right away. Measure your body in specific locations regularly and record the results. This will let you track the quantitative progress you may not see on the scale.
4. Adjust Your Environment to Be in Line With Your Goals
It’ll be tough to maintain your new, healthier lifestyle if nothing in your environment has changed. Stock your cupboards with healthy food items only, so that you have to make a special trip out for a treat. Pay attention to your “trouble times” and make adjustments to your routine, like go for an after-dinner walk when you’d normally head for dessert.
5. Find a Cheerleader
Enlist the help of a friend or family member in your weight loss journey. Having a cheerleader to keep you focused and motivated can have a huge impact on your success.
Learn how to get your partner to support you in your weight loss here.
6. Focus on Your Food
Avoid mindless eating by sitting down to meals at the table. Food is meant to be enjoyed, so enjoy it! Take small bites, chew slowly, and think about the food you’re eating. This will help to prevent you from the mindless eating that can put on extra pounds.
7. Find Something Fun to Keep You Fit
Diet and exercise go hand-in-hand when it comes to maintaining a healthy weight. Make exercise enjoyable by finding fun ways to stay active. Go for a hike, join a sports team, or take up surfing. You’ll be amazed at how many calories you can burn when you’re having fun!
8. Surround Yourself With Fitness Oriented People
It will be much easier to stay on track when you surround yourself with others who share your healthy outlook. You’ll be able to share struggles, motivate each other, and help keep each other accountable.
9. Read More
Learn more about healthy living by reading fitness magazines, online health articles, and healthy lifestyle blogs. By saturating yourself with healthy material, you’ll find it much easier to keep your mind focused on your goals.
10. Fill Up on Fiber, Fruit, and Veggies
One of the biggest complaints of those starting to adopt a healthy lifestyle is that they always feel hungry because they feel like they have to cut back on how much they eat. This just isn’t true. Fill up on foods that will keep you full all day long AND won’t pack on the pounds, like foods high in fiber, fruit, and vegetables.
Learn more about foods to help support your weight loss here.
11. Get Your Zzzz’s
Your body needs sleep in order to function properly and blast fat away. Be sure to get plenty of sleep each night to allow your body to perform to its maximum potential.
Learn more about how sleep can affect weight loss here.
12. Plan Ahead
We’ve all been there. You set out to run some errands and before you know it you’re famished. This is when the quick and easy drive-thru line is the most tempting. Avoid unhealthy binging by planning for bouts of hunger and keeping a high-protein snack on hand to get you by.
Discover healthy snacks to pack when you’re on-the-go here.
13. Recover When You Make Mistakes
We all fall off the wagon every now and then. When your “cheat night” turns into a “cheat weekend”, don’t despair. Just pick yourself up, dust yourself off, and get right back on the track toward your weight loss goals.
14. Reward Yourself
Each time you reach a new goal, reward yourself with something you’ve wanted, like a new outfit to show off your trimmer physique. You deserve it!