So why do some people have such great success losing weight while others continue to struggle? The key ingredients for those who are successful at
Commitment to Weight Loss
Saying you want to lose weight is just the start to making a commitment. Before starting any weight loss program first ask yourself why you want to lose weight. Are you doing this for yourself? This may seem like a rhetorical question but the answer to this is important. You want to make sure you are doing this for yourself and not for someone else.
Once you know that this is what you want for you, increase your commitment by creating a weight loss plan. This plan is not about your meals or exercises but rather about your goals. In your plan, establish goals. There should be your ultimate goal in terms of total pounds or inches lost or even by clothing size. It does not matter how you state your goal just so long as you know where you want to be. Now create smaller, measurable goals that you can use along the way. These can be by week or month and again by pounds, inches, fat loss or however you want to measure your progress.
You will need to know the proper calorie intake for weight loss. Each person’s calorie intake is based on their weight, height, gender, age and activity level. These variables are used to calculate your basal metabolic rate (BMR). BMR is the number of calories you burn with every day activities.
In order to lose weight you have to create a calorie deficit. You can do this by either eating fewer calories than you burn, increase the number of calories you burn by exercising or a combination of both.
Studies show that those that include exercise in addition to dieting are more likely to lose the weight and keep it off. So if you decide to diet and exercise, make sure you adjust the BMR for your new activity level. If you want to only diet, then make sure to consume about 500 to 1,000 calories less than what you burn through your BMR.
Find a weight loss buddy or support group. This is a great way to stay motivated. Finding people who are going through the same struggles will help you stay connected and committed to your weight loss. You can share your thoughts, successes and even your frustrations.
Include your friends, family and even coworkers into your support group. Let them know you are embarking on a challenge and ask them for their support. Make sure you pick people who will be positive and actually support you and not those that will be negative and scold you. You want positive and constructive feedback not a lecture.
Reward yourself as you progress with a new outfit or a fun night out on the town. If you are losing weight then this deserves to be celebrated. This may seem a bit childish, but post stars on a calendar every time you reach a significant goal like losing 5 pounds.