by 
Carmella
ANSWERS: 4
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Keeping in mind this is theory only... I am yet to start my diet changes... Keep a fat photo to remind you of where you do not want to be. Remind yourself that treats are OK but you deserve a healthy body and healthy food and weight is part of that. Use small goals (a small amount of weight loss at a time) so that you can reach them and reward yourself regularly (not with food) - example - I want to lose the first 5 kilos in a month... when you reach that you get yourself something you have been wanting for a while. Remind yourself that if you eat less healthy food you are not failing, just go one meal and one day at a time, get back on the wagon and continue with your losses. If you get into the habit of exercise you will feel good for doing it (both physically and mentally), and then you will miss it if you do not do it.
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Some simple steps: 1. DON'T take on some stupid, ridiculously low-calorie fad diet crap thing. 2. Make your diet out of good healthy food with variety and balance (ie: fresh fruit, vegies, lean meat, fish, low-fat dairy). 3. Aim to lose only between 1 and 2 pounds a week. 4. When you're on the diet - have clothes you want to fit into on display somewhere. Write out the goal weight and stick it on the fridge. Reward yourself (non-food rewards though) whenever you reach a certain milestone (eg: lost 10 pounds - go get a facial...). 5. ALWAYS have a good reason WHY you want to lose the weight. A reason that suits you, not anyone else.
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Something that works for me is graphing my progress. I make a graph that tracks things like my weight, my measurement around my belly, and the number of miles I run per day. Watching my progress by seeing the weight and belly measurement go down while my exercise capabilities increase helps keep me motivated. Watching progress helps me avoid eating garbage like cookies, french fries, potatoe chips, and soda. I do my measurements every morning before I eat breakfast. Obviously it does not drop every day and shouldn't but it is really neat to see the trends over a period of weeks. I would say my key is tracking my observable progress.
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a woman can have 2000 cals and a man can have 2500 cals a day. so start by reducing these amounts. dont do a silly diet were you starve yourself because this is why people fail. eat whatever you want as long as you stick to your calorie amount. to stay motivated put a piccy on your fridge of what size you want to be (an old photo) and remember how good it will feel when you reach your goal :0)
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