No matter what diet you choose or the program you join, the foundation of successful weight loss means that you have to commit to making permanent changes in your lifestyle and health habits.
To set yourself up for a positive weight loss journey, consider following this guide to successful weight-loss.
Guide #1. Make sure you’re ready!
Long-term weight loss takes time, effort and commitment. According to the weight loss specialists at the Atlanta Medical Institute, located in Atlanta. GA., you should make sure that you’re ready to commit to making permanent changes to your eating and activity habits.
Ask yourself the following questions to help you determine your readiness:
- Am I motivated to lose weight right now?
- Am I too distracted by other pressures in my life to commit myself fully to a dietfully a diet?
- Do I use food as a means to cope with stress?
- If so, am I ready to use new strategies to help cope with that stress?
- Am I willing to change my eating habits and stick to them?
- Am I willing to change my activity habits and stick to them?
If you answered Yes to all or most of those, then you’re going to be that much more successful when it comes to your weight loss goals.
If you answered No to a good portion of those questions make sure to talk to a professional weight loss clinic located near you. At AMI we can help you conquer any concerns, questions and hurdles that you may encounter when losing weight. We help you address any concerns, stressors or emotions that seem like obstacles to your readiness. That way with support and readiness you’ll find it that much easier to set goals, stay committed and change bad diet habits.
Guide #2. Find that inner motivation!
With any new diet goal you must make sure that you’re following your diet plan and program that’s been set up for you.
You cannot start with any doubts, and most importantly you have to want it! Remember, no one can make you lose the weight! You have to find that inner motivation and KNOW that you can do it.
So what can you do to give yourself the confidence and drive needed to stick to your weight-loss plan?
The specialists at AMI suggest writing down mantras, goals and making lists to help you stay motivated and focused. Make sure you keep referring back to those lists and check off any personal goals and accomplishments. Even checking off small goals is a BIG accomplishment. Weight Loss and the commitment is hard so celebrate every accomplishment!!
One kind of list you could write to help keep you goal oriented is- what may have prevented you from successfully accomplishing your weight loss goals in the past. After writing that down then add all the ways you can overcome those obstacles this time around. For example, on past vacations you may have had the tendency to give into temptation of food that had messed up your diet plan and past weight loss goals.
- Write down how you gave into temptation.
- Then write a reminder list on why it’s so important for you to stay on track during any of these moments of temptation.
You can also do things like posting a mantra or an encouraging note to yourself on tape it on the pantry door or refrigerator. This will serve as a reminder to stop stress or bored eating and encourage yourself to stick to your current diet plan.
Guide #3. Have a great support system.
While you have to take responsibility for your own behavior in order to achieve your weight loss goals, it also helps to have support — of the right kind!
Aside from picking the right Atlanta, Ga., clinic to help you on this journey, you’ll want to also surround yourself with people that will support you 100% without shame, embarrassment or sabotage. Make sure these individuals listen to your concerns and feelings when they spend time with you; and are even willing to eat healthy and workout with you.
Guide #4. Set realistic goals.
It may seem obvious to set realistic weight-loss goals. But do you really know what’s realistic? Over the long term, it’s smart to aim for losing 1 to 2 pounds a week. Generally to lose 1 to 2 pounds a week, you’ll need to burn 500 to 1,000 calories each day. This can be accomplished by doing a lower calorie diet that’s accompanied with regular physical activity.
Make sure that when you’re setting goals, you think about the process it will take to get to your outcome goal. For example, walking every day for 30 minutes is a process goal. Losing 10 pounds is an example of an outcome goal.
Guide #5. Enjoy healthier foods.
Adopting new eating habits that promote weight loss must include lowering your total calorie intake. Everyone always thinks that just because you have to decrease your calories that it means that they’ll have to give up taste or even the enjoyment of meal preparation. That’s NOT true at all!! There’s many delicious diet meal plans out there that have much lower calories. This is another reason joining a weightloss clinic is very useful- they can help you pick and choose healthy snacks and meals for every day of the week if needed.
One way you can lower your calorie intake is by eating more plant-based foods such as: fruits, vegetables and whole grains. Strive to eat a variety of these to help you achieve your goals without giving up taste or your nutrition.
You can use this as a mini-guide:
- Eat at least four servings of vegetables and three servings of fruits daily.
- Replace refined grains with whole grains.
- Use modest amounts of healthy fats such as: olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
- Cut back on sugar as much as possible!
- Choose low-fat dairy products.
- Eat lean meat and poultry in limited amounts.
Guide #6. Get active! And then stay active!
While you can lose weight without exercise, it’s highly recommended that you combine both daily exercise and calorie restriction to ensure success. Exercise helps burn off all the excess calories you can’t cut through diet alone. Not to mention there’s so many health benefits that come with exercise like:
- It boosts your mood.
- It strengthens your cardiovascular system.
- It reduces your blood pressure.
- And it helps maintain your weight loss.
Keep in mind that at the beginning of your weight loss journey jumping into a rigorous workout schedule may not be something you can do mentally or physically- yet!! Doing any extra movement will help you burn those calories so get creative and think of ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when you go shopping, or do arm exercises while sitting down.
How many calories you burn every time you exercise depends on the frequency, duration and intensity of your workouts. Talk to your weight loss doctor about what exercises you should do and not do. They will continually monitor your exercise capabilities and set up a schedule that will benefit you the most. As you lose weight and build up your endurance these workouts will increase in difficulty which will not only help you lose weight and keep it off, but also tone your muscles.
The individuals who consistently workout and continue to maintain their weight loss over the long run are the ones that will have successful results. So, you got this!!!
Guide #7. Change your perspective.
It’s not enough just to eat healthy foods and exercise for only a few months. If you want long-term, successful weight loss your habits must become a way of life!
According to the specialists at AMI- Lifestyle changes start with taking an honest look at your eating patterns and daily routine.
After you assess your personal challenges with weight loss you can then work out a strategy to gradually change your habits and attitude that have sabotaged any of your past efforts. Just don’t get discouraged and give up if you have an occasional setback. It happens to everybody. Don’t resort to going back to old habits and give up entirely after a setback. Talk to your weight loss doctor and call people from your support network. Always refer back to this guide and your lists that we talked about above and then simply start fresh the next day.
Remember, you’re planning to change your life; this won’t happen all at once and overnight. But, if you stick to this guide, your diet and lifestyle changes..the results will happen and it will be worth it!!
Joining a clinic is the only way to ensure that you’ll have access to a specified diet, exercise routine, treatments and 100% 24/7 support.
At the Atlanta Medical Institute, we specialize in a wide variety of health treatments and weight loss programs. Our goal is to help each of our patients reach their health and aesthetic goals through a precise treatment that’s carefully planned and curated by our weight loss specialists- Dr. Elbridge Bills and Dr. Jeff Semel.
When you’re ready, come take advantage of our numerous services and discover a whole new you! Learn more and set up your free weight loss consultation online at atlantamedicalinstitute.com
We’ll be there for you every step of the way and celebrate every pound you lose with you!!