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Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Dec. 7, 2010.
Ainsworth BE, et al. Compendium of physical activities: An update of activity codes and MET intensities. Medicine and Sciences in Sports and Exercise. 2000;32:S498.
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Hensrud DD, et al. The Mayo Clinic Diet. Intercourse, Pa.: Good Books; 2010.
Duyff RL. American Dietetic Association: Complete Food and Nutrition Guide. 3rd ed.
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Hensrud DD, ed. Healthy Weight for EveryBody. Rochester, Minn.: Mayo Foundation for Medication Education and Research; 2005:24.
When you’re setting goals, think about both process and outcome goals. “Exercise regularly” is an example of a process goal, while “Lose 30 pounds” is an example of an outcome goal. It isn’t essential that you have an outcome goal, but you should set process goals because changing your processes your habits is a key to weight loss. Also make sure that your goals are SMART: specific, measurable, attainable, relevant and timelimited. An example of a SMART goal is aiming to walk for 30 minutes a day, five days a week for the next three months, and logging your results.
1. Make a commitmentPermanent weight loss takes time and effort and a lifelong commitment. Make sure that you’re ready to make permanent changes and that you do so for the right reasons.
Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults: The evidence report. Bethesda, Md.: National Institutes of Health. Accessed Nov. 12, 2010.
To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits. So as you’re planning new weightlossrelated lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Then, once you’re ready to launch your weightloss plan, set a start date and then start.
2. Find your inner motivationNo one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What’s going to give you the burning drive to stick to your weightloss plan? Make a list of what’s important to you to help stay motivated and focused, whether it’s an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.
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3. Set realistic goalsIt may seem obvious to set realistic weightloss goals. But do you really know what’s realistic? Over the long term, it’s best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week, although initially you might lose weight more quickly than that if you make significant changes just be sure the changes are health supporting. To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise.
Weight loss: 6 strategies for successMake your weightloss goals a reality. Follow these proven strategies. By Mayo Clinic staff Hundreds of fad diets, weightloss programs and outright scams promise quick and easy weight loss. However, the foundation of every successful weightloss program remains a healthy, caloriecontrolled diet combined with exercise. For successful, longterm weight loss, you must make permanent changes in your lifestyle and health habits.
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While you have to take responsibility for your own behavior for successful weight loss, it helps to have support of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you’ve placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weightloss goals. If you prefer to keep your weightloss plans private, be accountable to yourself by having regular weighins and recording your diet and exercise progress in a journal.
Hensrud DD (expert opinion). Mayo Clinic, Rochester, Minn. Dec. 9, 2010.
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