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Strategies To Support Weight Loss
It is easy to become discouraged when on a weight loss program because things do not seem to be going according to plan. Most people start a weight loss program with a definite result in mind and can feel that their best efforts are not being rewarded by the instant weight loss that they imagined would happen. If you are not losing weight as you think you should be, you will need to develop a strategy. You will need to work out exactly where your weight loss program is failing, and where it is letting you down.
One of the main reasons why people who start a weight loss program find that after some time they are not losing weight is because they have not worked out a strategy to limit their intake of food. If you find after a few weeks on a diet plan that you are not losing weight, the first thing to check is if you really are eating less food.
To do this properly, you should keep a food and snacks diary for a week or so, to see if what you think you are eating, corresponds with how much you really are. You may start the day with a breakfast that is nutritious and in calorie controlled portions but when buying gas on the way to work, buy some mints to eat on the way. Once at work, you may find that someone is having a birthday. You don't even think it will cause a problem to take just one small share of the birthday cake. An after work coffee with a friend includes a small bonbon - you eat it thinking that you will recalculate the calories in you evening meal, only to find that a friend invites you to have dinner with them - too hard to refuse, you can find no excuse, and you feel obliged to eat what you are given.
For most people, food is so much a part of socializing that you hardly realize how much extra food you might eat in a day without thinking. So this is where the strategy comes in.
Tell your friends and family that you are on a no exceptions diet and hope that they will respond by making sure that offerings of food are consistent with your diet.
Be prepared to say no to offered food and explain that you are on a diet. Don't eat food, and especially second helpings, simply to be agreeable. When at home, and find in the fridge some left over tasty morsels, eat them by all means but make sure with your main meal that you reduce the portions that you otherwise would be eating. You may find that eating food has been so much a part of your lifestyle that cutting back on available and offered food is difficult to do.
The best way to deal with opportunities which occur during the day to eat more than you should, is to write it all down in a diary. Then, if you are eating more than you realize, you will begin to see why you are not losing weight.
One of the main reasons why people who start a weight loss program find that after some time they are not losing weight is because they have not worked out a strategy to limit their intake of food. If you find after a few weeks on a diet plan that you are not losing weight, the first thing to check is if you really are eating less food.
To do this properly, you should keep a food and snacks diary for a week or so, to see if what you think you are eating, corresponds with how much you really are. You may start the day with a breakfast that is nutritious and in calorie controlled portions but when buying gas on the way to work, buy some mints to eat on the way. Once at work, you may find that someone is having a birthday. You don't even think it will cause a problem to take just one small share of the birthday cake. An after work coffee with a friend includes a small bonbon - you eat it thinking that you will recalculate the calories in you evening meal, only to find that a friend invites you to have dinner with them - too hard to refuse, you can find no excuse, and you feel obliged to eat what you are given.
For most people, food is so much a part of socializing that you hardly realize how much extra food you might eat in a day without thinking. So this is where the strategy comes in.
Tell your friends and family that you are on a no exceptions diet and hope that they will respond by making sure that offerings of food are consistent with your diet.
Be prepared to say no to offered food and explain that you are on a diet. Don't eat food, and especially second helpings, simply to be agreeable. When at home, and find in the fridge some left over tasty morsels, eat them by all means but make sure with your main meal that you reduce the portions that you otherwise would be eating. You may find that eating food has been so much a part of your lifestyle that cutting back on available and offered food is difficult to do.
The best way to deal with opportunities which occur during the day to eat more than you should, is to write it all down in a diary. Then, if you are eating more than you realize, you will begin to see why you are not losing weight.
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