Tips for staying with it
Research shows that people who keep track of what they eat and drink each day have more success at losing weight:
- Keep a food journal to record everything you eat and drink.
- Pay attention to portion sizes.
- Use a calorie counter to check calories. You can find a calorie counter at a bookstore or online (see www.supertracker.usda.gov/foodtracker.aspx).
Keep up with your physical activity.
Think ahead about situations that may be hard. Ask yourself if you are eating for reasons other than hunger:
- Have you noticed a change in your eating or weight since a change occurred in your lifestyle or stress level?
- Do you use food as a reward?
- Do you eat whatever is most available because you don't plan ahead?
Many commercial weight-loss programs (such as Weight Watchers or Lifesteps) and self-help or support groups (such as Overeaters Anonymous) are available. The quality and effectiveness of programs vary widely, from reputable obesity clinics associated with hospitals to quick weight-loss schemes that may even harm your health with untested "miracle" products.
When considering a weight-loss program, ask questions about the staff's qualifications and whether counseling is offered. Be aware that the advertising strategies for weight-loss programs and products, such as using celebrities and "before and after" pictures, are usually unrealistic.
- Obesity: Should I Use a Diet Plan to Lose Weight?