•  Weight Loss 101, Part 1: Getting Started •  Weight Loss 101, Part 2: Eating for Health •  Weight Loss 101, Part 3: Get Moving •  Weight Loss 101, Part 4: Everyday Strategies

Part 5: Sticking With It

•Did you find a way to reduce the fat in a recipe or cook more healthfully?

•Did you try a new food or activity? Trying a new recipe or changing your workout routine once in a while will keep you from feeling bored with your eating and exercise plan.

•Did you add some physical activity into your daily routine at least three days of the week? Get in the habit of looking for ways to be more active every day -- it can really make a difference in your outlook!

Let's face it: Starting a sensible eating plan and fitness regime might not be easy, but sticking to one is even tougher. You're bound to stumble along the way -- you may even stray off course for days or weeks -- but remember each day is a fresh start, and a bad day or week isn't a reason to give up on your vision of a healthier you.

Keep your weight loss goals to one or two pounds a week, and don't work out so hard that you burn out early on. Eating right and exercising should make you healthier regardless of how many pounds you lose, but remember that it's not a cure for everything that might be wrong in your life. That said, you might find that regular exercise clears your mind, reduces stress, and may even help you better deal with those relationship or professional problems that have been bothering you.

Pick foods and activities you like, and try to make them work with your plan. Vary your routine if you get bored with running -- take a yoga class one day a week, or try rock climbing at a gym. If 40 minutes on the treadmill seems like forever, multitask -- read a magazine or watch TV at the same time. When the weather is nice, take a walk or run outside. When you're grocery shopping, pick up an unusual ingredient that's not on your list -- mangoes, turnips, white beans, avocado oil -- and try to figure out a way to use it. You might discover a new favorite!

The best weight-loss plans are ones that involve small but significant changes that become a way of life. Working out at the gym is great, but it may even be better in the long run if you could walk two miles a day as part of your commute. Counting calories is a great tool in the beginning, so you might want to invest in a good calorie counting book. Once you use it for a month or two, you'll really know what and how much to eat to stay on track. Eventually you'll also want to train yourself to identify high-calorie foods anywhere -- at parties, restaurants, or bars -- and figure out your limits. If you have an extra pint of beer, you probably can't afford to eat those fried mozzarella sticks too.

Good support is key to staying on track. If you have a regular gym date with a friend or coworker, you'll be less likely to stay at home or at your desk and stand up your exercise buddy. If you live with a partner or with kids, plan outdoors activities for the weekend instead of a movie, or involve them in cooking -- kids love to help, and if they're involved in making food they'll be more likely to eat it, vegetables and all. If your family isn't on board, you may find yourself cooking two sets of meals or being tempted by the foods they are eating.

Most people don't set aside regular time for exercise. In fact, the number one reason why people don't exercise is because they're too busy doing things for other people -- their spouse, their kids, their boss. Make your health a top priority -- if you tend to put yourself last, take the attitude that "if I don't put my health first, I won't be able to do a good job for everyone else in the long run." Create a workout schedule and stick to it, or incorporate more exercise into your daily routine.

On a similar note, sit down and write out your grocery list and have a snack or even a meal before you head for the store. That way you'll be more likely to buy all the ingredients you need to make nutritious meals -- and avoid the temptation of the junk-food aisle. That sets you up to succeed -- but if you don't have vegetables in the fridge, you'll be tempted to eat frozen pizza or order take-out.

Eating well doesn't mean you have to live on brown rice and tofu. You can eat like an Italian and still be healthy -- the key is moderation. If you have a sweet tooth, indulge in a small piece of good dark chocolate instead of a whole candy bar. Similarly, it's counterproductive to go all day without eating or live on cabbage and celery -- if you starve yourself, your body may try to store as much food as possible. Eating several small meals (rather than a few big ones) keeps your blood sugar level more constant and your energy level up. Try snacking on high-protein and high-fiber foods such as nuts and fruit to give yourself a boost, and steer (mostly) clear of the soda and cookies.

After two months on a new plan you might think you haven't accomplished anything. But if you've been keeping tabs on your eating and exercise you may be pleasantly surprised at what you've accomplished, and that can motivate you to stay on course. Use our Fitness Diary and Food Diary to write it all down.

It may help to make a deal with yourself: If you stick to your eating and exercise plans for a week, you get a small treat, like a new CD or a book you've been wanting. After a few successful weeks, raise the stakes -- a whole good month gets you a bigger treat, like a weekend getaway. Some experts suggest putting a small amount of money in a jar every time you have a small success, like when you work out or pass up a fattening dessert in favor of a piece of fruit. After you've reached your final goal, use your collected cash to buy something just for you.

There will be times you get discouraged. Maybe you're too tired to exercise, or you go out to dinner with friends and forget all about sensible eating. Don't beat yourself up. Focus on your successes and keep right on going. Remind yourself that the more you exercise, the easier it will become.

Don't sabotage yourself with negative thoughts. Instead of thinking, "I should have made more progress by now," focus on the changes you've made in your eating habits and how much more active you are. Look at your food diary or your exercise log and see the steps you've taken towards a healthier you!

Each day that you stick to your plan, you're laying the groundwork for a strong, healthy body. As with anything else, the hard, unglamorous work comes first. Keep at it, and the rest will slowly fall into place.

Every class will contain links to all the tools used in the classes, so you can access them at any time. Some of these are in PDF format.

•BMI Calculator

•Calorie Burn Calculator

•Calorie Needs Calculator

•Fitness Contract

•Fitness Diary

•Fitness Finder

•Food Diary

•Healthy Eating Guide

•Healthy Shopping Guide

•Nutrition Toolbox

•Target Heart Rate Calculator

•Weight Loss Plan

-- Deepi Brar, Kara Platoni, and Nancy Montgomery contributed to this report.

References

First published April 18, 2005
Last updated December 21, 2007
Copyright © 2004 Consumer Health Interactive

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