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Weigh Yourself Regularly
Weigh yourself at least once a week in the morning with no or light clothing on. Weighing yourself too much can become obsessive, however being a little obsessive is a good thing for some people. Not weighing yourself regularly can lead to weight gain not being detected early enough.
Some people like the ritual of weighing themselves every day. It’s a gentle reminder to be sensible with the day’s eating and to be physically active.
Get Regular Support
You’re more likely to achieve long-term weight control if you have regular support than if you don’t have support. A friend, family member, partner or personal trainer are options. You can also get support from CalorieKing Australia's forums and groups. Many CK members have said they have found help there from others who also want to control their weight.
Eat Regular Meals, Including Breakfast
Regular healthy meals are important
Skipping meals means you’re more likely to over-eat and choose unhealthy foods when you do eat. As a result, you are more likely to consume too many kilojoules and put on weight. Plan regular, balanced meals throughout the day to help you feel fuller for longer, prevent hunger pangs and prevent low blood sugar levels. Low glycemic load meals are best. Read CalorieKing Australia's article The Glycemic Index Explained
, for more information. Click on the link to this article at the end of this article.
Breakfast helps power you for the day ahead. People who eat breakfast every day are more likely to control their weight than those who often skip breakfast.
Use Positive Self-Talk
Winners use positive self-talk. They know the value of thinking the right way to get the results they want. Think thoughts that will support you, and challenge those that will sabotage you. If you say positive things over and over again but you don’t really believe them, they are just words and not beliefs. To really work, your positive thoughts need to become subconscious beliefs. Here are some examples of thoughts to plant in your subconscious mind.
- When you look at others who’ve achieved long-term weight loss: “If they can do it, I can do it.”
- “No matter how hard it gets I won’t give up. I can amend my weight control plans, but I will not give-up on my weight control goals.”
- After you get stuck into the biscuit tin: “This is a just minor set-back. I’m going to get back on track now” rather than, “I’m a failure. I’m never going to achieve my goal. I give-up.”
- “I can find – both within and outside myself – the resources to achieve my goal.”
Believe You Can Win at Weight Control
You can do it!
To achieve your goal, you need to believe that you can do it. Health professionals call this self efficacy. It’s well known in health, and it works. Believe you will fail at weight control (or anything else in life) and you most likely will. Believe you can win at weight control, and you are part the way there.
Use the Common Key Ingredients for Success
Use the ingredients for success and you can succeed!
Like baking a loaf of bread needs certain key ingredients to produce a good quality loaf, certain ingredients are needed to succeed at anything in life. Here are some key ingredients for success.
- Time and effort. You didn’t gain all the weight overnight, so you won’t lose it overnight either. Accept that it will take time and effort to lose it. Be patient.
- Willpower. This will give you a boost at first, but you need more to sustain your energy. Having a strong willpower is important for many reasons, such as resisting eating lots of unhealthy foods at parties. Having a plan for how to cope in these situations – and using the plan – is even better.
- Persistence. There will be tough times. Have the killer attitude: “When the going gets tough, the tough get going!”
- Acceptance. Accept that there will be obstacles, tough times, set-backs and so on. You can get angry or you can accept them as part of life. Plan in advance for how you will cope with problems when they arise.
Accept yourself as you are right now, whatever shape or size you are. Is this hard for you? If so, there are lots of self-help books and websites that can help you with self acceptance. Check them out. Self acceptance is vital for health, happiness and wellbeing.
There’s no magic pill for long-term weight control. Those who have lost weight and kept it off know it takes time, effort, healthy eating, regular exercise and more. Use as many of the above weight control ideas as you can, and add your own. Check-out CalorieKing Australia’s forums and groups for ideas, support and friendships.
Related articles :
This article was compiled in consultation with CalorieKing.com.au experts and in reference to the following sources:
ABC, 'Episode 2: Exercise Duration', http://www.abc.net.au/dimensions/dimensions_health/Transcripts/s781848.htm
ABC, 'Keeping Weight Off', http://www.abc.net.au/health/minutes/stories/2008/04/02/2204504.htm
MayoClinic.com, 'Weight Maintenance: Keep the Weight Off Permanently', http://www.mayoclinic.com/health/weight-maintenance/WT00026
Msn.com, '20 Tips for Permanent Weight Loss', http://www.mayoclinic.com/health/permanent-weight-loss/WT00028
Last updated: August 25th, 2011