By Rosanne Rust

 

Maintaing a reasonable weight is important to good health, but losing weight is tough. You have to be dedicated to the effort. You have to be willing to learn some new things, whether it is about portion control or creating a calorie deficit through increased physical activity. Successful weight loss is fueled by two important lifestyle changes: increasing activity and decreasing calories. Nothing new is it? Yet while is remains a challenge for almost everyone, it does not have to be grueling, it can be enjoyable.

 

Patience and compassion with yourself are important when it comes to beginning a weight loss program. It takes time to lose weight, and controlling that weight also is a process. Maybe you haven’t had to lose a significant amount of weight, but chances are, you are constantly working on preventing weight gain. So maybe “weight control” is the more apt term, as opposed to “weight loss”. The same behaviors that lead to weight loss must be used for weight control as well.

 

One “diet” does not fit all but there are several key factors that lead to successful weight loss. Researchers have found that the triad of reduced calories, increased exercise, and behavior therapy, is the best combination for success.

 

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Dietitians involved with the Look AHEAD Trial at the University of Pittsburgh, which studies type II diabetics and the affect that weight loss has on diabetes control,  have found that these factors or characteristics in people are good indicators for improving the success rate of weight loss:

1 Interest in health (ie, it’s not just about the pants)

2 Willing to exercise

3 Weigh themselves

4 Unsatisfied with current weight

5 Have contact with a nutrition counselor

6 Set goals for weight lost, calorie deficits

7 Stuck with a program for a minimum of 6 months

Other studies have shown that it is the behaviors that lead to success. Behaviors like keeping food records, goal setting, exercise (one study showed that exercisers who did short bouts of 10-15 minutes at a time, did more exercise overall), problem solving, and challenging negative thoughts, all lead to weight loss and weight control. Different things may work for different people, but one thing is clear: You have to be willing and able to modify some aspects of your behavior, and having someone (a registered dietitian, a personal trainer) along the way to help you will lead to success.

 

Hiring a nutrition coach can help you enjoy your diet by making it just right for you. I believe that you can and should enjoy everything you eat and drink. Food is something to be nurtured and enjoyed. Savor every bite. Eat things that are fresh and good for you. You don’t have to eliminate all of your favorite foods in order to lose weight. You may have to modify the way you prepare them, or modify the portion you normally eat, or the frequency in which you eat them, but you can still enjoy them.

 

Keep it fad-free: Consider a Nutrition Coach. Start fresh, eat well, and exercise more. You can do it, and enjoy it.

©Rosanne Rust



Rust, is a licensed registered dietitian who has a private practice in Meadville. She is a nutrition instructor for Penn State’s World Campus and provides Nutrition Coaching as a licensed provider for Real Living Nutrition Services®. For more information about her online weight loss counseling service, visit http://www.rosannerust.com or email her at rosanne@rustnutrition.com