Tips For Long-Term Weight Loss

When you get serious about losing weight you’ll realize that it’s not just weight you want to lose, it's body fat. And losing body fat is a long-term commitment to change the way you eat and even the way you live.

Long-Term Weight Loss: 5 Tips
In this article

1. Set the Right Goals
2. Know Your Triggers
3. Fill Up on Food
4. Reward Weight Loss Success (But Not With Food!)
5. Keep Track of Your Progress
You want to lose weight and keep it off for good. These five strategies will help you do just that.

1. Set the Right Goals

Most people trying to lose weight only focus on their ultimate goal: dropping pounds. But it’s important not to lose sight of the diet and exercise changes that will get you there.

Choose two or three diet and exercise goals at a time that you are willing to take on. And make sure they are specific and realistic.

For example, “exercise more” is a wonderful goal, but it’s not specific. “Walk 5 miles every day” is specific and measurable. But is it realistic if you’re just starting out?

“Walk 30 minutes extra every day” is better, but what happens if work or the weather interferes? “Walk 30 minutes extra, 5 days each week” is specific and realistic.

2. Know Your Triggers

Are there situations that make you want to eat more? Start noticing them. For example, you may learn that you’re more likely to overeat while you’re bored or stressed.

Then figure out ways to get around those triggers. Do something else to soothe your stress, for instance, take a walk, or do some housework, like cleaning, or laundry.

Also, you might want to put treats away. You’re more likely to eat them if they’re visible and easy to get to.

3. Fill Up on Food

That’s right: You should feel full. But how you do that might surprise you.

It’s mostly about time: 15 minutes, to be specific. You need at least that much time to feel full. So eat slower, giving your brain enough time to notice that you’ve eaten.

What you eat can also help. Think fiber (like fruits and veggies) to fill up.

Another trick is to use smaller plates so that small portions do not appear too small.

Also, changing your eating schedule can help you reach your goal, especially if you tend to skip or delay meals and overeat later.

4. Reward Weight Loss Success (But Not With Food!)

A good reward is something that is desirable, timely and depends on meeting your goal.

Rewards may include treating yourself to a movie or massage, shopping for clothes, taking an afternoon off from work, or giving an hour of time to yourself.

Keep in mind that many small rewards, given for meeting small goals, can work better than bigger rewards for long, difficult goals.

5. Keep Track of Your Progress

Jot down things like how much you exercise and what you eat. There are many apps that can help.

Doing this can really open your eyes to what you are doing and what you need to do to meet your weight loss goals.

Don’t get discouraged if you’re not losing enough. A small person, say under 140 pounds may only lose one pound a week. A 200-pound person can lose 2 pounds a week and keep that loss. When you try to lose too much too fast the weight will come back. Aim for small amounts and keep it off. It’s okay if you stop losing for a time but stick to the plan. Sometimes you can be stuck at the same weight for several months. The only plan you need is the “don’t give up” plan.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.