Carole Carson

To achieve weight loss, some of us must relearn how to eat and increase physical activity. When beginning a new lifestyle, take it slowly. Be kind to yourself. You are relearning lifetime habits. Here are four key steps to help you begin:

1. Set a weight-loss goal. A 10 to 15 percent reduction of body weight significantly reduces risk of heart disease, diabetes and other chronic conditions. You will achieve long-term success by making changes over an extended period. Recommended weight loss is one to two pounds per week.
2. Go back to school. The problem with dieting is that you are either “on” or “off”. It’s like taking a rifle to a tank battle—the chances of winning are slim. Weight may come off during dieting, but when you go back to your former eating habits, not only does the original weight come back, but frequently, additional pounds appear as well.
   
   Instead, provide your body with nutritious fuel by learning the nutritional and caloric value of foods. Eat more fruits and vegetables. Choose foods from the entire rainbow, thereby assuring necessary vitamins, minerals and phytochemicals (cancer-preventing substances found in colorful foods) that can help prevent disease.
   
   Proper portion size—even of nutritious foods—is another key to weight loss. Choose a variety of foods that include complex carbohydrates and lean protein for optimal health.
3. Stay conscious. Awareness is a key principle in lifestyle change. Keep a food journal to help you remain conscious about eating and eating patterns:
4. Record everything—no exceptions.
   Record the food, amount and calories. Include      any taste testing done while you’re making dinner.
   Record immediately—don’t wait. Selective memories work well on food consumption.
   Carry your food journal everywhere. Use a small notepad in your pocket. In a crunch, a spare napkin will do.
5. Make an irrevocable commitment to lifestyle change.    Challenge yourself and strengthen your commitment to a    healthier lifestyle by asking yourself these questions each week.
   Is my daily calorie intake appropriate? Is my fat intake less than 30 percent of total calories?
   Is my diet balanced? Am I eating the appropriate number of servings from different food groups?
   Is my outlook about weight management and health positive? Do I have patterns that interfere with losing weight?
   Do I get 30 minutes of exercise daily? Can I increase this time?
   Are there playful activities I can do to help increase my activity and make it more enjoyable?