To be able to lose weight and keep the weight off, it is very important to make a lifestyle change. It is not enough to just diet nor is it enough to just exercise. You also need to look at the things you eat and do and make the appropriate changes to help you achieve your weight loss goals. Keep in mind that if you want to maintain a healthy weight, some behavioral changes are required to make the change become permanent.
The first thing you need to do is to identify your triggers. What are the things and situations that make you want to eat? Identify them so you can learn how to manage your triggers better.
A good and easy way for you to identify your triggers is by creating a diet journal. When you write down the food that you consume, also include the other details surrounding your meal. This will help you identify certain food habits which you may not even be aware of.
Was it a scheduled and planned meal? Or was it an unscheduled meal? If it was unscheduled, write down the circumstances surrounding the meal. Write down why you ate it, what time you ate it and where you ate it. Often times knowing the details of the unscheduled meal will help you identify your triggers.
For example, did you eat it because you were hungry or did someone offer you the food? If you were hungry, why do you think you got hungry? Are your scheduled meals too far apart? Check your meal schedule and check how many hours apart your meals are. If you find that your meals are too far apart, it is best that you cut your three big meals and divide them into six smaller meals. Schedule to have your meals every three or four hours. This way you are able to eat more frequently and in shorter periods of time.
Was it at an office party or a special event? Do you find that attending a party causes you to eat more? Or to eat what you are not supposed to be eating? Now, this does not mean that you should avoid going to parties. What this only means is that you should make certain adjustments to your diet schedule. If you know that you are attending a party or a special event, it is a good idea to eat a little something before you head to the party. The worst thing you can do is to go to a party hungry. Not only does everything look yummy when you are hungry, but your defenses are also most likely to go down. You face a greater risk of going on a binging spree and you certainly do not want that to happen.
Are you feeling sad or stressed? If you find that you are more likely to reach out for a chocolate bar when you are feeling sad or depressed, it is a good idea to look for alternative ways to make you feel better. Find an activity that relaxes you. The goal is to find a non-food solution that will comfort you when you are feeling sad or stressed.
Taking note of all these triggers will help you make the appropriate lifestyle changes which will consequently help you achieve your weight loss goal permanently.