What Behaviors Lead to Weight Loss?
One way to predict who will be successful losing weight is to study people who have been successful and see what they have in common. A study in the International Journal of Obesity found some key behaviors people practiced which increased their odds of keeping off the weight. You might try some of these to increase your own chances of getting the weight off and keeping it off.
1. Flexibility with the diet plan: If it’s easy to make changes and substitutions, it’s easier to stay on the diet. When you follow a plan that is very strict and does not allow flexibility, it’s hard to stay on it. Simply going out to a restaurant with friends could sabotage your efforts if menu items are not exactly what is ‘on’ your diet. Try finding a plan that allows to you dine out and exchange different foods; not one that has a daily menu all planned out for you.
2. Structured times for meals: When people eat their meals at regularly scheduled times they are more successful at losing weight. Eating at erratic times or forgetting to eat a meal altogether does not help develop healthy eating habits that lead to weight loss. If you’re new to breakfast, it’s important to eat something, not necessarily breakfast foods in particular. Find a granola-type bar you like and keep some in the car or at work. That way if you forget to eat breakfast you can munch one down as soon as you remember.
3. Food choices: Dieters who have more food choices are able to stay with their regimen longer. If you try to follow a diet that is too restrictive it can get frustrating early on and lead you to stray. Too many choices can be confusing as well, so it’s important for you to plan your meals ahead of time. Allow a couple of options in case things don’t go exactly as planned (such as being invited to eat at a friend’s house).
4. Physical activity: Like it or not, the fact is that increasing physical activity helps weight loss. This does not mean you have to start jogging or going to the gym every day. Find an activity you enjoy, such as playing tennis, joining a local softball league, or dancing. Incorporate increased activity into your daily routine by parking farther away to increase your walking distance, taking stairs instead of the elevator (even for one or two floors if you’re going up several), and walking to talk to a neighbor or coworker instead of always using the phone or email.
5. Coping with stress. Those who are successful at losing weight have found coping mechanisms to deal with stress. Instead of eating they have figured out what helps them to relax: calling a friend; going for a walk; taking a bubble bath or reading a good book. Learn what helps you calm down when you’re anxious, what distracts you from unpleasant thoughts, what occupies you when you’re bored. Find a good substitute for food when you’re not hungry.
How does your weight loss plan fit in with these successful strategies? Make a serious effort to find a plan that allows you more food choices and flexibility. Be sure to get on a regular meal schedule and be consistent with breakfast, lunch, dinner, and any snacks that are included in your meal plan. Do some thinking about what you can try when you find yourself turning to food for reasons other than hunger. Get out there and enjoy a new activity, and see your success at weight loss soar!
Written by Laurie Beebe
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About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a Related posts:
7 Comments
Food is a double-edged sword when it comes to stress and dieting…
I’ve found that cooking healthy meals and eating them with my family is great for keeping the weight down… and the stress down too!
However, too much stress can lead to stress-eating as we all know…
So food can be really good for our stress and diet, or really bad for them. I guess it depends on how much food, what type, and when.
You know how they say we should avoid drinking alone? I’ve found that eating alone can be dangerous too…
Thanks for this post,
-James T.
For more on stress management:
Replyhttp://www.christian-life-coaching.org/stress-management.html
J.T.,
You make some interesting points and I agree that the foods we eat can impact stress levels. Thanks for sharing your thoughts
ReplySome really healthful tips here. I don’t eat breakfast, since I’ve found that I have more energy when I skip breakfast. But that’s just me. Everyone’s different.
I personally do feel that physical activity should be intense over time. For example, for a newbie walking around the block may be intense, but after 6 months wat many people do is try to walk longer. You start off with a 10 minute session and end up with a 90 minute session, that really isn’t sustainable with a busy lifestyle.
You’re better off trying to walk faster or do more exercise within that 10 minute time frame.
But overall great tips
ReplyParth,
It is difficult to get used to eating breakfast when it’s something you don’t do! It doesn’t feel “right” at first. I would suggest that anyone who would like to start, but is having trouble, consider having something super-light like a glass of milk or juice to get your body used to it. The thing is, it’s difficult to get all your nutrients in during the day when you skip an entire meal!
And you are so right about not being able to fit in 90 minutes of exercise in a busy schedule. Fortunately, research has found that it’s just as good for us to exercise in small increments during the day, and also to find ways to incorporate activity within our day–walk faster, take the stairs (not the elevator), park farther away, etc.
Thanks for your interesting comments!
ReplyLaurie,
The truth is, I’ve been eating breakfast since I was a kid. I’ve trained myself not to eat breakfast. I do not believe it is the most important of the day. Every time I eat breakfast, I’m slow and sluggish, despite a high-protein meal. I’m done the comparisons, and I just work better without the morning meal.
- Parht
ReplyGreat article!
Food is definitely something to pay attention to if you are dealing with stress. Some people over-eat and some hardly eat at all…
And most likely, both types aren’t eating the right things!
It’s tough to want to find the time to cook healthy meals at home when you’re under a lot of stress, but don’t forget that a lot of fast food places offer healthy choices these days.
However you go about it, it’s worth paying close attention to.
ReplyYou are so right, Jill. Stress definitely affects what and how much people eat, and it does go either way depending on your personality. In times of stress eating well can be so important! I like your ideas of writing to relieve stress; how creative!
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