Is Your Weight Loss Goal Realistic?
Learn how to set (and meet) healthy goals
Changes You Can Live With
You can lose weight on virtually any diet. But to send those extra pounds
packing without a round-trip ticket, you must find healthful strategies that
you can stay with forever.
The reason we call the food component of the Weight Loss Clinic program an
"eating plan" is because it is not a diet. A diet is something you can
go on and off of; an eating plan is for life.
Adopting a new lifestyle means finding the behaviors and attitudes that led
to weight gain and, once you've figured out your bad habits, gradually changing
them into healthier patterns.
For example, are you a member of the "clean plate club"? Do you
mindlessly consume your food in record time? Do you eat in front of the
television? Are you always eating or drinking something?
Start to adopt more healthful behaviors such as leaving a few bites of food
on your plate at each meal, slowing down and tasting every bite, eliminating
interruptions to your meals, and filling your spare time with activities other
Or your own "better behaviors" might include wearing a pedometer and
walking 5,000-10,000 steps each day; switching to fat-free or light food
products; giving up fried foods; starting each day with a nutritious breakfast
-- the options are endless. The trick is finding changes that are easy for you
to incorporate into your life. And when you do something repeatedly, it soon
So set "process goals" (such as eating five servings of vegetables
each day or logging 10,000 steps three days in a row) instead of "outcome
goals" (such as losing 30 pounds). Process goals are key to changing
behaviors, and that's what will ultimately lead to permanent weight loss.
Besides, a healthier lifestyle is more important in the long run than the
number of pounds you shed.
The Top of the Mountain
In the beginning of your program, everyone is noticing your weight loss,
passing out compliments and cheering you on. But get to the third month or so,
and the cheerleaders often all but disappear.