If you're overweight, you probably already know why, are sick of how it makes you feel, reading & being told about the considerable risks to your health, & the significant benefits losing weight can bring. You have likely tried a multitude of diets. You may already have health concerns. What you really want to know is what it takes to become a successful slimmer, which to me means losing the weight you want to & then keeping it off in the longer term.
In a nutshell, i think the most important first step to becoming a successful slimmer is CHANGE. Why? Because what we do now just doesn't work for too many people.
Less than 5% of dieters maintain weight loss longer term despite Britain's £2 billion+ weight loss industryIn what other walk of life would we keep investing the time, hard effort & often significant amounts of money in something that often makes us feel deprived & miserable, & offers us virtually no long-term return on investment (in terms of both ££££'s & lb's permanently lost)?
We live in a society of
I want it & I want it now & therefore whilst a number of diets offer a healthier approach, many dieters want instantaneous results & gratification, not slow progress. This may be ok if you just want to lose a few pounds for your holidays or for an event so you feel better in your bikini or fit into your new dress. However, if you want to lose more weight than this & then maintain that weight loss in the longer term, you will rarely achieve success with a fast fix solution. You don't put significant weight on overnight; neither will you successfully lose it that quickly either. You aiim should be to lose no more than 1-2lb (0.5-1kg) a week. Don't be fooled though. This way you can still lose up to almost a stone in 6 weeks.
Don't give yourself too much to aim for in one go. If you are unrealistic in what you want to achieve, you could set yourself up for failure right from the start, as you may become disheartened or unmotivated when you don't see the progress you want quickly enough. Set yourself small targets over time then you can celebrate reaching each goal. And remember, losing just 5-10% body weight will give you a significant improvement in health.
Make the lifestyle changes PERMANENT. Remember, permanent doesn't mean all of the time. Long term success is about getting it right most of the time! This is why MFL advocate the 80/20 rule.
Planning meals is one of the most important things you can do & MFL has done this for you. You just have the pleasure of choosing what you like to eat.
Eat when you feel hungry & STOP when you feel satisfied, not stuffed or bloated.
Be positive. Yes you have more choices & temptations than ever before, but ultimately, you also have the final say over what you eat. Think about what you want to do, why you want to do it and what you want to achieve from it. Remember, no one-size fits all. As individuals we all have different calorie requirements & tastes, different weights & fitness, different reasons & motivations.
Moving more is an essential part of weight management & the more you can fit into your usual daily routine the better as it doesn't need to be a separate thing to fit into your busy day. It doesn't need to be extreme either. The WCRF cancer prevention recommendations recommend that we be physically active for at least 30 minutes every day, and sit less. Small changes can make a big difference. If you have any health considerations it is important for you to consult with a health care provider before embarking on any physical activity routine.
Shifting the pounds means Shifting your mindset.
The stark truth is; there is no magic quick fix to weight loss but we consistently fall for all the hype because we are desperate to believe it & the weight loss industry are very good at pushing the right buttons. We want to believe that the next diet will be the one that works for us. When it isn't (often through no fault of our own), we are back to negative thoughts & since thoughts influence our emotions, our emotions will again be negative. This is when many failed dieters turn to food for comfort & the whole cycle perpetuates yet again. It's time to think & do things differently.