PRAIRIE DU CHIEN, Wis. — If you want to lose weight, you can’t expect it to happen quickly, and it will require work. Here are some tips that can help you become successful in a healthy way.
1. Make a commitment: This means a lifelong commitment. “You must be ready to make permanent changes to support your health.” says Martin Oates, M.D., family physician at Mayo Clinic Health System in Prairie du Chien. Dr. Oates goes on to say, “This requires you to focus on placing your mental and physical energy into changing your habits.” Make a plan to address other stresses in your life as well (i.e. financial issues or relationship problems).
2. Find inner motivation: If you want to lose weight, nobody else can make it happen. You have to find a reason to lose the weight. What’s going to drive you to want to lose the weight? This could be an upcoming beach vacation, a special someone or overall better health. Posting encouraging notes to yourself can help as well. Try to log your weight loss in a journal as this will help you see how far you’ve come and motivate you to keep going. Also, create a support group consisting of people whom you trust to give you unwavering support and encourage you without shame or sabotage.
3. Set realistic goals: What is a realistic weight loss goal? It’s realistic to lose no more than two pounds per week. Initially you may lose weight more rapidly if you make drastic lifestyle changes. To lose one to two pounds per week, you have to burn 500 to 1,000 calories more than you consume each day.
You can get SMART:
An example of a SMART goal would be to walk 30 minutes a day, five days a week, for the next three months, and then logging your results.