Lose inches with changes in behavior.
Obesity has become a growing problem in the United States. People are living lifestyles that make them less active and more likely to eat foods that are unhealthy for them. We know that obesity can cause many dangerous health conditions like heart disease, high blood pressure and even certain cancers. People are turning to extreme measures to control obesity, like surgery and medications. However, sometimes obesity can be effectively treated with some behavioral modifications.
Accountability
Make yourself accountable for what you eat and do. Keeping track of all of the food that you eat every day will make you more aware of what you are putting into your body. If you have to be accountable for every single calorie you consume, you will be less likely to cheat on a diet. You can do the same thing for exercise. Write down what you did, how long you did it for and the estimated calories that the activity burned. To make the food and exercise log an even more powerful tool, share it with a fellow dieter or supporter. If you are accountable to others as well as yourself, you will be more likely to make healthy decisions.
Eliminating Temptation
Do an inventory of your kitchen and remove any tempting foods that could sabotage your diet. If you have children and are tempted by their snacks, designate a special drawer for their fruit snacks, graham crackers and other treats. Then don't allow yourself to look in that drawer.
Another common minefield of temptations is going out to eat. Restaurant menus are filled with calorie-laden treats and the aromas can be enough to tempt even the most determined dieter. The best way to avoid this is to cook at home. Have meals prepared and frozen for those nights that you don't feel like cooking.
Rewarding Yourself
If you want a behavior to stick, reward yourself. Many people do this the wrong way and reward themselves with a slice of cake or fast food meal. Instead of relying on food rewards, pick another prize that will motivate you. Reward yourself with a pair of new designer jeans once you've whittled your waist down to a certain size. Or treat yourself to a few mp3 downloads for your workout mix once you have stuck to your exercise routine for a few weeks. Knowing that your efforts will be rewarded will keep you going.
Changing Unrealistic Goals
Maybe the reason that you haven't met your fitness and nutrition goals is because you are being unrealistic. A goal of losing 100 pounds can seem daunting or even impossible. Instead, break your goal up into intervals that are more achievable. Aim to lose 10 pounds this month, reward yourself when you make that goal and then start over with a new goal. Instead of focusing on being a stick-thin swimsuit model, aim for a healthy and stronger body and mind.
Developing a Support Network
Emotional support can be one of the most powerful tools on your journey to weight loss. You can develop a network of support in many ways. Some people choose to do it the casual way, by making their spouse or friend their cheerleader or by sharing recipes with a dieting friend. Others need a more organized support system like support group meetings and exercise classes. Surrounding yourself with positive people who have common goals will make you more motivated to succeed.
