5 Lessons From Oprah

So I picked up this great little magazine, that is about the same size as one of those Reader Digest magazines, or one of those smaller magazines with all of the recipes for appetizers, etc. Inside, there was this great article, of which I will paraphrase, on ways that we can better our dieting efforts. So, from Oprah's mouth, to this magazine's pages, to our blog, here are 5 extra little tips on helping you stick to your guns and keep that weight rolling off!

Tip #1 ~ PLAN FOR SUCCESS!

Weight maintenance requires vigilant mental engagement, just like weight loss. Autopilot is not going to work! Start by reserving, in ink, time for exercise (walking, yoga, gym workouts, etc.) for five days a week. Next, make a meal plan. While doing your meal plan, think about ways to eat healthier all of the time. For example, how are you going to come by a healthy lunch at work? Is your fridge and freezer stocked in a way that makes it easy to put healthy meals together in a snap? Do whatever you need to block out eight hours for sleep. Sleep deprivation actually alters your hormones to make you hungrier. The less you sleep, the more you eat. Until you shape your lifestyle to accommodate the habits that will help you keep the pounds off, you run the risk of putting them back on.

Tip #2 ~ ASK YOURSELF: "WHAT AM I REALLY HUNGRY FOR?"

Stress often makes people feel as though they have no control, which prompts them to regulate or "self-medicate" their emotions through eating. Stress hormones also boost fat storage in your belly, making weight loss even harder. To sidestep this spiral, ask yourself: "What am I really hungry for?" If it's honestly not food, opt to chew on whatever you're feeling...over a walk. The endorphins you'll generate may just satisfy your craving as well as your jones for control.

Tip #3 ~ SWEAT CONSISTENTLY

There's no way around it: You simply must exercise in order to lose weight and keep it off. Increasing your activity in order to lose weight, will create a habit for you and help you to continue to be active once you have lost all of the weight that you would like. Here's a key part to understanding the need for exercise...Strength training builds muscle, which takes up less space in your body than fat. The result: Your wardrobe fits better. :) Muscle tissue also requires more calories to sustain it than fat tissue does. For example, if you have more muscle than fat, when you take in calories through eating, more of your calories will go to maintaining your muscle tissue when you are exercising. If you are not exercising, then when you intake calories, the calories are merely sitting in your body, turning into fat, and making those cute outfits feel not so cute. Bottom line? The more muscle tissue you have, the more calories you'll burn.

Tip #4 ~ SHARE YOUR GOAL WITH OTHERS

You've made the first step in achieving this goal. You are here. Sharing your weight loss or weight maintenance goals and checking in regularly with supporters has been shown to greatly boost the chances of maintainin a significant weight loss. Break up your large weight loss goals into weekly goals, write your goals down and post them on the fridge, put a picture of you at your heaviest on the fridge to help motivate you and remind you what you are working toward. If you are able to, buddy up on exercising, but DON'T BAIL OUT ON YOUR BUDDY! If you seek a workout buddy, find a workout buddy, then take it seriously. It does you no good to bail on your workouts, and you never know what kind of motivation, or lack thereof, you can be to someone else.

Tip #5 ~ FIND THE JOY

Being joyful reduces the circulation of the stress hormone cortisol, thereby decreasing appetite and promoting weight loss. Are you being fulfilled? Are you meeting your emotional needs? If you are not, your body may seek fulfillment from food. Ask yourself at the beginning of each day, am I looking forward to the hours ahead? If your answer is no, do something about it. Vow to wipe out at least one source of stress in your life and to embrace at least one new source of pleasure.

So there it is folks! Five helpful tips to boost your motivation to keep you on track to losing the weight that you want to lose. So keep at it, and does lose hope now!

GOOD LUCK!!