12 Tips to Lose the Weight for Good
5. Form a fan club.
Tell supportive friends, family members, and co-workers about the changes you’re trying to make, Norcross says.
Let them know what you need and how they can help. Be specific. Don’t leave this up to them to figure out.
For instance, maybe you don’t want them to remind you of what you are or aren’t supposed to eat, but you would like them to give you ongoing encouragement or pep talks when you need them.
6. Be flexible.
Something is bound to pop up that can throw you off track (the grocery store sells out of your favorite salad ingredients, or your favorite Zumba class moves to a new time).
Expect the unexpected. You might have to create a backup plan on a moment’s notice -- like trying a new class at the gym, or buying celery or snap peas to go with your hummus.
The key is to be ready, willing, and able to revise your routine and find ways around obstacles, Norcross says. Don’t let one surprise throw off your whole routine.
7. Be your own BFF.
“When you miss the mark, show yourself some compassion. You’ll avoid letting a slip become a fall,” Norcross says. His research on New Year’s resolutions found that most people who succeed at keeping them say their first slipup strengthened their resolve.
So give yourself a pep talk, just as you would a close friend. Then dust yourself off, learn from the lapse, and pick up where you left off.
8. Tune into your hunger.
To prevent overeating, rate your hunger on a scale of 1 to 10, with 10 being extremely hungry. Eat when you’re in the middle of the scale, psychologist Leslie Becker-Phelps, PhD, says.
If you know you won’t be able to eat later, have a snack or small meal when your hunger is low. This helps you avoid getting overly hungry, which can set you up for overeating later on.