One of the most common things why people get frustrated seeing the scale creep up after it’s gone down is that many dieters treat weight loss as a “project,” something to focus on for a few weeks at a time. You wouldn’t take a bath once and think you were clean for the rest of your life! Similarly, a few weeks of healthy eating will not help you to maintain your weight for a lifetime. So, once you decide to start your weight loss journey, you need to make sure that whatever method you choose is one that is likely to work long-term. Here’s a list of how you can take the pounds back off — for good.
1. Know that you can’t go back to “eating normal.”
Eating normal got you in trouble in the first place. You don’t need to diet your whole life, but you can’t go back to your past relationship with food.
2. Make it easy to stick with.
Most people approach weight loss with an all-or-nothing mentality. They think that in order to lose weight, they have to completely overhaul their life. They replace their old diet with a new one that is completely different. Even if they haven’t exercised for years, they decide they will wake up at 6am every morning and go for a 3 mile run.
3. Consistent application is your trump card.
We all have a way of thinking we are more consistent with our diets than we truly are. You need to track your eating with an app, spreadsheet, or pen and paper to keep you honest — and do it for the rest of your life.
4. Have someone hold you accountable.
Find a person who can help keep you motivated on your off days by giving you some extra encouragement or even meeting you at the gym.
5. Have a life.
6. Don’t diet for the short term.
7. Weigh yourself every day.
While the scale is a terrible measure of short-term weight-loss progress, it is a nice and simple long-term marker. Don’t pay much attention to the day-to-day variation, but track the number so you can spot longer-term trends in weight changes. Catching yourself when you’ve only gained 5 pounds is a lot better than “suddenly” realizing you are 15 pounds heavier.
8. Welcome the “bad” days.
- A day, a weekend or even a week, when things don’t go to plan. (Expect lots of them!)
- A week or more, in which you’re doing all the right things, but your weight still doesn’t budge ( a weight loss plateau).
9. Abandon all deadlines and expectations of speedy weight loss.
Most people who lose weight have built-in expectations of how fast they should lose weight. Much of this is the result of brainwashing from fad diet promises like “lose 30 pounds in 30 days.”
10. Always think long-term.
11. Know what a healthy diet looks like.
Many popular diets these days leave you starving, restricting calorie to the point that your metabolism actually SLOWS. But there is a little-known plan called the 2 Week Diet that actually teaches you what to eat and when. This increases your metabolism, allowing you to shed weight and shed it FAST. Those on the diet report losing 12-23 pounds and 2-4 inches in a matter of 2 weeks – all backed by science. Watch this video to learn more about how the 2-week diet works.