Lasting weight loss requires motivation, time and persistence. Ask yourself what is your personal motivation to lose weight.
Do you want to tuck into your clothes from before? Do you want to stop being short of breath walking up the stairs? Write down your motivations on a piece of paper and come back to them in times of doubt, when your resolve weakens.
When is the best time to change your diet and live a more active lifestyle? Now! But there are exceptions: you have to put off your plan to lose weight in the event of illness or stress, problems or worries. Give yourself time and then go for it with determination at the right time.
1-CHANGING BEHAVIOUR:
Once you've analyzed your food diary and reviewed your level of exercise, you'll know your hot spots. They are the ones you need to change.
But don't get carried away, you can't change everything in one day.
Go for small, realistic goals. Think about how weak you can tackle first.
Write down a change that is appropriate for you. You can find help in the next section titled "Realistic OBJECTIVES."
2-REALISTIC OBJECTIVES:
Be realistic about your goals. To lose weight permanently and maintain your figure, you must lose weight slowly, over several months. The extra pounds did not appear overnight. Losing one to two pounds per month is considered realistic.
You can be proud of yourself if you can do it.
Overly ambitious goals and overly strict rules often lead to excessive pressure and are unsustainable over a long period of time. Only make changes if you are confident you can hold them for the long term. It can be helpful to be clear about your goals in writing and to check them regularly.
3-PERSONAL REFLECTION:
You can only permanently change your habits and behavior if you are aware of it. Before changing your eating habits, start by keeping a food journal. Note
for a period of about seven days whatever you consume. Your best bet is to write down everything you just ate or drink in your food diary so you don't forget anything.
But above all, do not change your habits at this stage.
Write down what you ate or drank and how much. Also specify if this was a special event, like a birthday party, or if you were in a special mood.
Finally analyze your food diary to identify your weaknesses and strengths. If you have any doubts, compare your eating habits with the recommendations in this brochure. Think about your physical activity behavior as well.
How many times a week do you exercise? Does physical activity have a specific place in your leisure time?
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