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7 SIMPLE steps to weight loss
By Michael StefanoeFitness Guest Columnist

Weight loss, or more specifically, weight management, demands a multi-faceted approach. From eating only at scheduled times (versus overeating when stressed) to using a favorite treat as an incentive, latest research suggests losing weight can sometimes be more psychological than physical.

Ultimately, you are what you eat, but the driving force behind that ravenous appetite needs to be dealt with if you're to have any chance of reaching your ideal body weight.

Below are seven techniques to help you gain control over your body weight. Use them to help outline your own weight-management system.

Step 1. Control Your Environment
Here you seek to surround yourself with healthy alternatives and make sensible choices.
~ Shop only when full.
~ Shop from a list.
~ Avoid prepared foods.
~ Eat only at scheduled times.
~ Accept no food offered by others.
~ Store food out of plain sight.
~ Always eat in the same location.
~ Use smaller plates.
~ Throw away leftovers.
~ Consume low-cal snack prior to party.
~ Don't get discouraged if you occasionally slip.

Step 2. Change Simple Habits
This step involves very simple changes that require a gentle effort.
~ Chew thoroughly before you swallow.
~ Leave some food on your plate.
~ Prepare only one serving at a time.
~ Pause in the middle of your meal.
~ Focus all attention on eating (no TV, radio, etc).

Step 3. Provide Yourself With A Reward
You'll find out self-gratification can be a powerful tool, learn to use it.
~ Seek help from friends and family.
~ Use self-monitoring as a basis for reward.
~ Plan specific rewards for specific behavior.

Step 4. Employ Self-Monitoring
Tracking behavior allows you to make informed, accurate decisions based on previous behavior. Keep a food diary that includes:
~ Time/place of each meal/snack.
~ Type/amount of food consumed.
~ Who is present during meal.
~ How you feel before and after.

Step 5. Give Yourself A Nutritional Education
Learn as much as you can about what's in the food you eat.
~ Use food diary to identify problem areas.
~ Make small changes that you can continue.
~ Learn nutritional values of foods (read labels).
~ Decrease fat intake, increase complex carbohydrates.

Step 6. Incorporate More Physical Activity Into Your Day
Your body can't register the difference between routine activity and formal exercise. But exercise obviously provides greater results.
Routine
~ Increase routine activity.
~ Increase use of stairs.
~ Keep record of distance walked.
Exercise
~ Start with a mild exercise program.
~ Keep records of all workouts.
~ Gradually increase frequency, duration, intensity.

Step 7. Think Positive
Success, in just about any endeavor, requires a positive attitude, with an initial focus on small, achievable successes.
~ Set reasonable goals.
~ Focus on progress, not setbacks.
~ Avoid terms like always and never.
~ Recognize irrational thoughts and dismiss.
~ Set weight goals (both long and short term).

The preceding seven steps will help you form the basis for a sensible weight-loss program. You can incorporate all, or just some, of the suggestions listed to help you realize your health, fitness and weight-loss goals.

posted by jellyfishy @ 11:59 pm