How To Be a Successful Loser

By Theresa Roth, RDN, CPT

Losing weight is hard. Keeping the weight off is just as hard. Repetition is the mother of all learning-right? Let me state a nagging truth the majority of people lose weight and gain it back again. Is this some mystery of the universe? No, it's quite simple.

Let's face it, temporarily changing the way we eat might produce short term effects but in the long run, the conventional idea of dieting isn't sufficient. A strong will power and a three-week power diet are not sustainable and the inevitable results follow we go back to our old ways and gain it all back. This is the number one offender.

The most productive and effective way to lose weight is to change the way we eat over a lifetime. Gradual and moderate lifestyle changes offer a more realistic and a more successful approach to losing weight. The short, intense diets do more harm by making the ultimate goal even more difficult.

What can we do? First, understand that small changes can help immensely (progress rather than perfection). For starters, pick one small thing to change that is realistic for you. For example, pick one meal that you know you can eat healthy. Pick the one that is most realistic and do this at least 90 percent of the time. Another example is to stop drinking sweetened beverages. You would be amazed at what a difference this can make in your weight. One more example of something to change might be to make half your plate fruits and vegetables. You can still enjoy your favorite foods but do so in moderation.

Make smart choices by increasing fruit and vegetable consumption and choosing whole, real foods in the place of processed and refined foods. Choose whole grains and eliminate sugary drinks and replace them with water or unsweetened beverages such as tea.

Don't forget, lifestyle change isn't just about nutrition. In order for weight loss to be successful and long term, you also need to make exercise a part of your daily routine. Even if it is just a short walk or a 20 minute workout, anything is better than nothing. Finding a balance with what you eat and your exercise is central to weight loss and most importantly, weight maintenance. Be creative and have fun while exercising. Try not to make it a chore.