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Key ways to keep the weight off

April 09, 2008, 10:04AM

10 tips to losing weight for good

• 1. Focus on your goal:
  Setting a realistic and achievable weight target is really important when starting to diet, but you may also want to have a more personal goal. This can help motivate you when the going gets tough. The goal may be that you want to be able to wear your favourite jeans again, or be ready for a special event. Focussing on these goals can be really helpful when you are feeling down hearted about the diet.
• 2. Know your limits.
  Become familiar with your daily and mealtime calorie and fat targets. If you know that you can have 15g of fat each meal time, remembering this figure can help you steer clear of high fat choices. Write down or memorise your meal time fat and calorie targets so you can look at food labels to work out which are great foods for you, and which you want to avoid whilst on the diet.
• 3. Eat lots of fruits and vegetables.
  Fruit and vegetables are low in calories and fat, with the obvious exception of avocado, so use them to bulk out meals, filling you with water, vitamins, minerals and fibre rather than calories.
• 4. Plan your meals. You are more likely to be able to keep to your lower fat, reduced calorie diet if you plan what you are going to eat in advance. Map out the meals a few days in advance so you can shop for the right ingredients. If you shop on the internet, you will also avoid the temptation of impulse purchases in store.
• 5. Get support
  Your family and friends can be a real help and source of support. Explain to them what you are doing and ask for their support in keeping you on track. If any of them are dieting too, then consider teaming up to exercise together and share successes.
• 6. Write it down.
  It is a really good idea to keep a food and activity diary. Write down everything you eat and drink each day, including how you felt at the time. Sometimes you will spot patterns; such as feeling miserable and craving and eating chocolate! Knowing this can be the start of devising strategies to crack the negative association of food and mood.
• 7. Look at labels
  Use the nutrition information on food labels to help you learn about the fat and calories in foods. Understanding where fat comes from and how much is found in a typical portion of food will really help you select suitable foods.
• 8. Learn about portions
  Find out what a suitable portion of commonly eaten foods is. You may need to use food labels and books to help you. Start to weigh out food and remember what a suitable portion looks like. Is there anything you can compare it to, or will measuring it in tablespoons, cups or other measures help you?
• 9. Be positive
  Talk positively about the lifestyle changes you are making, both to yourself and other people. This may help strengthen your willpower in moments of temptation, as well as help you focus on the benefits of the changes you are making.
• 10. Be imaginative
  Being on a diet need not be boring. Use the opportunity to try some new foods and flavours. Perhaps there are fruits or vegetables you have never tried, or have always shied away from reduced fat dairy foods. Experiment in your cooking too, making a note of your successes.