Healthy Weight Loss

Does this sound familiar? You got tired of hearing your doctor and family bug you about losing weight to prevent or manage type 2 diabetes. So, you got a two-week diet plan from a friend. You started gung-ho. The first few days were great. Then you found there were nights you didn't have time to fix your food and the family dinner. By the weekend your family wanted to have pizza. And the diet went out the door when you left for your favorite pizza place.

Many people try to lose weight, but fewer people lose weight and keep it off. This happens for several reasons. Sometimes people try to lose too much weight too fast. Or they try to follow a food plan that isn't how they can eat long term. Reality is that losing weight in a healthy way and learning how to keep it off is not easy. It takes a new way of thinking. Are you ready?

Set Your Goals

Set a realistic weight loss goal. Think about losing 5, 10 or 15 pounds. One of your goals should be to lose a few pounds and be able to keep it off for a long time. Here are some tips to help you make goals.

Choose a time to start when you think life will be as calm and in control as possible.
Do a self-check on what and when you eat. Keep honest food records for about a week. Write down everything you eat or drink. Use these records to set a few food goals. These food goals should be small changes you can easily make to your existing food habits.

Don't look for a magic bullet diet. They don't exist. You'll do best if you base eating habits on what you found out in your self check food records. Do you snack a lot? Instead of chips or a candy bar, could you snack on a piece of fruit, pretzels, or some nuts? Are your portions too large? Do you eat too many sweets?

Be ready to change your food habits (and perhaps your family's food habits) for good. Say good bye to some of your unhealthy habits and food choices.

Do a physical activity self-check. How much exercise do you get? How can you work more of it into your day? The tip sheet – Be Active, But How can help.