For lasting weight loss achieved through a healthy way, eating and exercising habits have to be transformed. Healthbeat, the newsletter of Harvard Medical School, provides a few tips.
Other than eating and exercise, many other choices you make, such as the time you spend sleeping or surfing the Internet, can also make a difference.
Instead of wanting to go back to high school weight, it’s better to be realistic. Try to shed 5% to 10% of your weight, and give yourself some time and flexibility to reach that goal. Most people take at least six months to achieve that weight loss.
Try to avoid generalised goals, such as I shall lose weight. Set specific and short-term goals, such as these:
- I will choose dinner recipes and buy the ingredients on Sunday.
- I will bring a healthy lunch from home and not go out at least three times next week.
- I will take a walk after work on Monday and Wednesday with a friend.
- I will keep cookies away from sight in the kitchen.
Eat breakfast slowly — and mindfully
Try getting up 15 minutes earlier (which means going to bed earlier so you don't sacrifice sleep) to make time for breakfast. Practise eating slowly by putting down your utensil or sipping water, coffee, or tea between bites. Ideally, you should spend at least 20 minutes on each meal, but that may be more realistic during your midday or evening meal; choose one to get started. Set a timer to check yourself.