If you are considering weight loss or want to better manage your weight, it is important to be ready to make the changes needed for success. This involves two steps: The first step is to understand what is needed to lose weight and keep it off. The second step is to carefully decide what changes you are going to incorporate into your life based on your current level of readiness.
For most people, losing weight requires changes in what and how they eat and an increase in physical activity. It requires small changes in behaviors and even in thoughts that can get in the way of success. We often see that people, enthusiastic about starting a weight loss program have unrealistic expectations about the every day changes they will have to make to manage their weight long-term. The result is usually an initial weight loss, followed by an inability to maintain the “diet” and finally weight regain. This is why it is so important to really be ready to make changes – changes that you will be able to stick with for long-term success.
The pamphlet below can help you determine whether or not you are truly ready right now:
Getting In Balance*
* Please note: If you are unable to view this document, you will need to install Adobe Acrobat Reader.
A little goes a long way. It is very important to bear in mind that even a small weight loss of 5 to 10 pounds may have a very positive impact on your health. It is a good idea to start by setting small goals first. When you achieve a goal weight, set a new goal for 5 or 10 more pounds. This makes success seem more “do-able”.
If you are ready now, that's great. Go to Taking Action for some useful resources to help you get started.
If you are not ready to lose weight now, that is fine. If you have been gaining weight, try to make it a priority to stop the weight gain. Research shows that gradual weight gain in adults can really add up over time. Here are some small changes that can help you hold your weight steady now:
- Decrease the amount of soda you drink.
- Eat a little bit less at meals.
- Eat fewer and healthier snacks (fruit, low fat cheese, cut vegetables)
- Eat fewer high-fat foods such as fried foods, butter, sour cream, ice-cream.
Reassess your readiness to lose weight again at another time. When the time is right, you can be successful!