Last Updated: 05/03/2011
1. Set small, specific, and realistic goals
Set a goal to lose 5%-10% of your weight, and give yourself plenty of time and some flexibility to reach that goal, keeping in mind that most people take at least six months to reach that degree of weight loss.
2. Start self-monitoring
Writing down what you eat and how much you exercise can help you gain awareness of your behaviors and track your changes toward specific goals.
3. Find a support network
Find at least one weight-loss buddy to help motivate you and hold you accountable.
4. Energize your exercise
Find a form of exercise you enjoy doing (e.g. dancing, swimming, etc.) it will make it easier to stick to your exercise routine.
5. Make sure you’re getting enough sleep
Research has shown that inadequate sleep can lead to weight gain. Most people need eight hours of sleep, some need more and some need less. You can tell if you’re getting enough sleep if you wake up feeling refreshed and ready to go, rather than groggy and grouchy.
6. Eat breakfast-slowly and mindfully-every morning
A lot of people skip breakfast in the morning because they are rushing or not hungry. Try getting up 15 minutes earlier to make breakfast, this way you will not be SO hungry at lunch time and eat a lot.
7. Monitor and modify your screen time
People complain about not having enough time to exercise or to eat healthy, but research shows that many people spend hours watching TV or using their computers. Keep track of your time behind a screen and try cutting back some of that time, and devote that time to your weight-loss efforts
Peer Health Education Intern
California State University, Chico