Stop Weight Loss Struggles

• Know Your Barriers
• Be Assertive
• Ask For Support
• Set Realistic Goals
• Plan, Plan, Plan

We usually have the best of intentions when it comes to losing weight. But many of us find our efforts sabotaged by people, places or things. Do any of these scenarios sound familiar?
Plan: Eat a nutritious breakfast at home
Reality: Got up late, rushed out the door, stopped at the gourmet coffee shop for a latte and a bagel with cream cheese
Plan: Refuse second helping or dessert at the holiday dinner
Reality: Aunt Bessie baked your favorite pie; it would feel rude not to have some
Plan: Walk three times a week
Reality: It's either too hot, rainy, cold, windy, snowy... whatever
Each of these situations contains a barrier that can be successfully eliminated using these strategies

1. Be assertive
2. Ask for support
3. Set realistic goals
4. Plan

Know Your Barriers

You can probably list in a snap the reasons you want to lose weight: be healthier, look better, have more energy, feel better about yourself. But did you ever thing about why you don't want to lose weight? There are usually some reasons for not wanting to diet or change our eating habits. Think a minute. Are any of these on your list?

• It's too much effort.
• I'll be hungry.
• I'll have to give up my favorite foods.
• It'll make me tired and irritable.
• I'm not sure I'll be comfortable in my new body.

Ask for Support

People around you can make it difficult for you to lose weight. They often use high calorie treats as a sign of affection. Time together always includes food. Family members, friends, and co-workers may not know how to react to you or help you. They may wonder if your relationship will change or if they have to match your self-control.
Let them know how they can support you. Be specific. Here are some examples:

• Tell them you'd appreciate compliments for your efforts.
• Ask for non-food treats such as flowers, tickets to a special event, or time together every time you've lost another 5 pounds.
• Ask them to take a walk with you after dinner each day as exercise.
• Request that snack foods be kept out of sight.

Set Realistic Goals

Successful weight loss involves setting realistic and specific goals. Too often people make statements such as "I want to lose weight". But it's too vague and doesn't include any concrete steps to achieve your goal. It's more helpful, for example, to say "I will go food shopping weekly and purchase the healthy foods on my list. This will help me make healthier selections during the week." By working on another small step or goal each week, you will begin to achieve your overall goal of losing weight.

Plan, Plan, Plan

Many people feel overwhelmed with all the tasks involved when trying to change their eating habits. It seems like so much work! But if you break things down into small, manageable steps, you'll be more successful. Choose one behavior or goal a week to work on and ask yourself what you need to do to achieve it.