Many people try to lose weight, and it’s not an easy feat — people who lose pounds tend to get it back. Often, people intend to change their lifestyle habits only to quickly break these healthy habits. So what do you need to keep those habits in your life?
We talked to behavioral change experts to find out why people are struggling to lose weight and what are the best behaviors to help them succeed.
“For almost all of us, there is often a gap between what we are trying to do and what we are going to do,” he says. Dr. Allison Grupsky Vice President of Behavioral Change Strategy and Coaching for Weight Watchers. “This happens because we are humans, which means that pretty predictable things get in the way, but especially for those who want to lose weight or be healthy, there are ways to bridge the gap between intention and behavior. I have.”
Here are five actions that can help you make your healthy goals feasible. Then, for more information on long-term weight loss tips, see this diet and exercise combo is the key to long-term weight loss, says a new study.
“We often think we have to completely change our lives in order to lose weight,” says Grupski. “We imagine some versions of our future self doing all the” right things “and living our best lives. And for most of us, the distance between us today and the best self imagined is not important. “
Behavioral theory suggests that the less likely you are to reach your goal, the less likely you are to take action. Instead of assuming a complete transformation Grupski says there is a 95% chance of setting a goal to complete and repeat. To do that, be really specific about what you do and when. Focus your goals on something that gets some fun from what you do. And make sure your approach really fits your life as it is today.
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Grupski explains that we tend to think about what to eat, what not to eat, or to resume jogging or try new training. But we often stop actually understanding the “way” to make it happen.
“This is why when deciding what we want to change, it’s important to focus more on how we achieve it,” she says. “We need to ask ourselves the following questions: what exactly do I intend to do? When do I do it? What can get in the way and how to do it Can you plan for it? “
“When it comes to making healthy changes, we often have an all-or-nothing idea,” says Grupsky. “So when we miss the sign of what we were trying to do, we think of it as” confused “or evidence of” ruining “the good things we have already done. “
This way of thinking has a great impact on our behavior. For example, when thinking, “Well, I’ve already eaten two cookies … maybe I should finish my sleeves.” Here, we are aware of our thought patterns, challenge gently, see the big picture, and practice self-compassion.
Many people want to see these numbers go down on a scale, especially if the results are fast. When weight loss occurs slowly, people tend to be discouraged and unwilling to continue their weight loss journey, even on plateaus, or even reversals. Although this tends to happen along the way in most cases.
“This is where we can keep the big picture of health in mind and focus on off-scale advances such as increased energy and mobility,” Grupski explains. “And some studies suggest that focusing on the process rather than the results can help you get going.”
When it comes to dietary behavior, here are some behavioral strategies that Grupski suggests to help support your weight loss journey.
- Practicing self-compassion: Most people fall off the wagon or get “messed up”, which is 100% normal and unavoidable. Recognize that you are human, speak kindly to yourself, and move forward.
- Track what you eat: Studies show that tracking what you eat is a powerful behavioral strategy for weight loss and maintenance. You don’t have to count all the Mosels or calculate the number of calories you ate in your diet. This is a simple form of self-monitoring and awareness raising. Tracking what you eat gives you the opportunity to start noticing the pattern and can be very empowering. According to a study by the WW Success Registry, food tracking has been found to help members lose weight and lose weight. “Specifically, 74.4% of WW Success Registry members (those who lost at least £ 20 on WW and stopped it for at least a year) eat” most of the time “or” always “compared to 7.4%. I reported that I was tracking what I had. Weight stable control group. “
- Advance planning: When you’re hungry, you’re much more likely to eat what you can reach. It’s time for the plan to help. Having healthy foods containing whole grains, fruits, vegetables, lean proteins, healthy fats, low-fat and non-fat dairy products increases the likelihood that they will be included in your diet and snacks. Plan your meals and treats in advance so you don’t have to think about meal times.
read more: According to doctors, these behaviors increase the risk of dementia
