https://amzn.to/44n9hXA where they serve as a daily reminder of why you want to make this change.
Next, examine your lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it hard to get enough physical activity? Do you find yourself eating sugary foods because that’s what you buy for your kids? Do your coworkers often bring high-calorie items, such as doughnuts, to the workplace? Think through things you can do to help overcome these challenges.
If you have a chronic condition or a disability, ask your health care provider for resources to support healthy weight. This may include referral to a registered dietitian and other clinical or community programs, federally approved medications or devices, or surgery. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.
Set short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Short-term goals might be to drink water instead of sugary beverages, take a 15-minute evening walk, or have a vegetable with supper.
Focus on two or three goals at a time. Effective goals are —
- Specific
- Realistic
- Forgiving (less than perfect)
For example, “exercise more” is not specific. But “I will walk 15 minutes, 3 days a week for the first week,” is specific and realistic.
Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.
Being realistic also means expecting occasional setbacks. When setbacks happen, get back on track as quickly as possible. Also think about how to prevent setbacks in similar future situations.
Keep in mind everyone is different—what works for someone else might not be right for you. Try a variety of activities such as walking, swimming, tennis, or group exercise classes. See what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.
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