| Before you can get started you need to decide | | | | used behavior change and problem-solving |
| to make it happen. This is what trips people up | | | | strategies when losing weight did better at |
| the most. Most people know that to lose weight; | | | | maintaining weight loss than those who merely |
| they should eat less and exercise more. However, | | | | used behavior change strategies. Problem solving |
| it's not what to do that's the issue-but how to do | | | | requires identifying the real problem that is |
| it. HOW do you eat less and exercise more? | | | | preventing you from reaching your goal. Next |
| By educating yourself and making sure you have | | | | create possible strategies to overcoming the |
| all the proper behavioral "tools", you can make | | | | problem, based on your current lifestyle and |
| positive changes and continue to improve your | | | | likelihood of success. Choose one strategy to |
| health day after day! | | | | implement and evaluate its success at overcoming |
| 1. Plan Ahead: Without a plan, you won't know | | | | the barrier and work on this strategy daily until it |
| where you're trying to go. You may have all the | | | | becomes a habit. |
| information in the world; make the right food | | | | It is important to recognize that not all strategies |
| choices, increase your exercise intensity, etc, but | | | | will be successful. Various strategies can be |
| if you don't plan your great intentions will go right | | | | created to ultimately identify and correct a |
| out the window. Let's start with food and feeding | | | | problem. Also remember that just because |
| your body what it needs. Is it low carb, low fat, | | | | something works for one problem, does not |
| or low calorie? And if it is low calories, how many | | | | mean it will work for every problem. Seek out |
| calories do you need? These are all questions that | | | | the best solution for each problem you face. Long |
| can be determined by seeking out the help of a | | | | hours at work, social settings, traveling for |
| professional or searching the pages of to | | | | business, etc.; each present different challenges to |
| determine the best bet for you. | | | | your weight loss efforts, and will require unique |
| 2. Learn to Grocery Shop: This one is right in line | | | | strategies. Be creative. |
| with planning ahead. Your weight loss efforts really | | | | 7. Work with a friend(s) or spouse. Social support |
| start before you make any meals in your house. | | | | has been shown to improve the ability to lose and |
| They start at the grocery store and if you don't | | | | maintain weight loss. Use this to your advantage. |
| know what do look for, the secrets marketers | | | | Get a group of friends, family members, or |
| use to sabotage your good faith efforts, and #1 | | | | co-workers together to get on a plan and work |
| rule for smart grocery shopping, you'll struggle | | | | towards a goal. It's much more likely that you |
| when faced with the 50,000 products that fill | | | | make time for exercise if you know you are |
| grocery store shelves. Need some assistance? | | | | meeting other people; it is just another way to be |
| Take the guesswork out of it and get on your | | | | held accountable. At the very least, get a friend |
| way to permanent weight loss. Check out the | | | | to train with; this will help both of you when trying |
| Grocery Shopping Made Easy DVD ( for tips, | | | | to push and break through to the next level. |
| tools, and strategies to take with you for life! | | | | 8. Train like you mean it. Don't go through the |
| 3. Realize there is no magic bullet. Many folks | | | | motions when at the gym, on the track, or |
| become discouraged when beginning an exercise | | | | wherever you exercise. When you're in the gym, |
| or weight loss program because they expect a | | | | go hard or go home. If you're spending more than |
| magic bullet, or overnight success. But starting a | | | | 60 seconds between sets, you're wasting time |
| simple exercise program or reading a "diet" book | | | | (remember, our goal is weight loss here). Just like |
| won't cure a 30 year ice cream or soda addiction. | | | | step 1 suggests planning ahead for your nutrition |
| Small steps each day mean big changes in the | | | | program, you need to do the same with your |
| long run; nothing will happen overnight and it's | | | | training. Pick up a little spiral notebook and plan out |
| important to continually encourage yourself. | | | | your workout so you don't go into the gym |
| Unhealthy habits weren't created overnight and | | | | blindly. Don't be afraid of the weights, but the |
| they won't be changed overnight. You need to | | | | combine them with some form of aerobic based |
| work towards improving your habits day after | | | | exercise as well. |
| day. | | | | 9. Learn to Read Food Labels. While this doesn't |
| 4. Understand Motivation. Why do you want to | | | | seem like rocket science, losing weight |
| lose weight? People often give very general | | | | permanently requires an understanding of the |
| reasons for wanting to lose weight, such as "to | | | | proper portions of food and, not only that, but |
| look better", or "to become healthier", etc. These | | | | also the quality of the nutrients. First rule of |
| reasons aren't specific enough. If you ultimately | | | | thumb is that the nutrition information given is for |
| want to change behavior, you need to dig a bit | | | | ONE serving and the amount of this serving (e.g. |
| deeper so you can find something to really help | | | | ½ cup, 1 cup, etc) is listed at the top of the |
| you to commit. "Lose weight", for example, is | | | | label. This is covered extensively in Grocery |
| very general and is not likely to keep you | | | | Shopping Made Easy DVD - visually in the DVD |
| motivated to continue for the long haul. Weight | | | | and in the written booklet that accompanies each |
| loss sounds good until Friday at 5 PM rolls around | | | | DVD because there is much more than can be |
| and it's time for you and your friends or | | | | written in this little article. |
| co-workers to go out and "kick back" after a | | | | 10. Eat Breakfast! You've clearly heard that |
| long, hard week. Remember, you need to find the | | | | breakfast is the most important meal of the day, |
| fire within, the motivation to drive you daily, to | | | | right? Well, if not...it's true! Not only has research |
| reach your goals. | | | | shown that those who eat breakfast regularly |
| 5. Self-Monitor. One of the most valuable tools | | | | consume higher levels of many nutrients, but it |
| you have at your fingertips is to self-monitor | | | | has also shown time and time again that those |
| behaviors. Self-monitoring is the observation and | | | | who eat breakfast daily have lower body fat |
| recording of a specific behavior. Self-monitoring | | | | levels and body weights! And, get this, you'll be |
| can be as detailed as writing everything down | | | | more physically and mentally alert all day! Sounds |
| regarding that behavior (i.e. specific details, date, | | | | like a panacea to me-don't skip this important |
| time, location, emotions, etc) to as little as placing | | | | meal. |
| a checkmark on a calendar indicating that a | | | | There are always going to be an endless amount |
| desired behavior was achieved. Many times people | | | | of barriers to changing eating and exercise |
| are not aware of their own behaviors and | | | | behaviors. But to be successful in any area of life, |
| self-monitoring can increase awareness. | | | | you need to step out of your comfort zone and |
| Self-monitoring can be useful to gather a baseline | | | | have a change of mindset. It's very easy to stop |
| for behaviors or as an 'as needed' measure when | | | | at a fast food restaurant or order a pizza for |
| struggling. Try writing down everything you eat | | | | dinner, instead of taking 10 or 20 minutes to |
| and drink day after day; this alone can help you | | | | prepare a healthy meal. But the time to make a |
| achieve your weight loss goals. | | | | change is now! Don't let another summer go by |
| 6. Problem-Solve. A study conducted at the | | | | with you "hoping" you were in better shape. |
| University of Florida showed that individuals who | | | | |