Losing weight is difficult, but maintaining the results is even more so. Before enrolling in a weight loss system, you should consider a number of things that can help you achieve your objectives: to lose and then maintain a healthy weight.

ASCERTAIN THE RIGHT OBJECTIVES

Establishing efficient goals is a first important step to take. Many people focus only on a single objective: losing weight.

However, the most important things you should center your actions on are the diet and the changes due to physical exercises that will lead to a long-term weight control.

Do not forget that efficient goals are specific, attainable and measurable. For example “Do more exercise!” is a wonderful objective, but it is not a specific one. “Walk 10 miles everyday!” is specific and measurable, but is it achievable when you have just begun your weight loss program?

“Walk 30 minutes a day!” seems easier to do. But what happens when one day you have to stay at the office longer or a storm brakes out during your walk? “Walk 30 minutes a day, 5 days a week!” is specific, attainable and measurable.

REWARD FOR SUCCESS (NOT FOOD!)

The rewards you can control may be used in encouraging you to reach your objectives, especially the difficult ones.

An efficient reward is something advisable, but it depends on the objective you reached. Rewards may include watching a movie, or buying yourself something you long wanted, or leaving an hour earlier from work. Little and frequent rewards are much more efficient than big rewards.

AVOID CHAIN REACTION

You should identify those social situations which tend to encourage the unwanted eating, and then try to avoid then or to change the way you act in such situations.

For example, you may observe that you have a tendency to eat more while watching TV or during the coffee break at the office.

So try to separate eating from that situation (do not eat while watching TV), avoid or cancel the situation (when you take your coffee break, leave the room as soon as you have poured the coffee). Generally, the accessible foods tend to lead to situations when you will eat unplanned.

CATCH THE MESSAGE

Your brain needs 15 minutes or more to receive the message that you have eaten. So you need to decrease the speed you are eating with.

This will allow the “being full” signals to start developing at the end of the meal.

Eating fruits or vegetables may also make you fell fuller. Another trick is to use smaller plates, so that moderate portions would not appear too small.