When counseling patients who are experiencing excess weight or obesity, these ten tips can help them stay on track to achieve and maintain health goals.<\/p>\n
1. Set Appropriate Goals<\/strong> 2. Be Accountable by Being Aware<\/strong> 3. Use Mindful Eating Techniques<\/strong> 4. Seek Social Support<\/strong> 5. Focus on the Why<\/strong> 6. Reframe Failure<\/strong> 7. Stay Hydrated.<\/strong>
\nThere is no denying the satisfaction that can come from setting and achieving a goal. Motivation to reach goals can trigger new behaviors and guide focus. However, this only works if the goal is realistic and achievable. Aiming for a particular number on the scale, clothing size, or body measurements can lead to frustration and demotivation if the goals is not realistic. Encourage patients to stop worrying about reaching a specific weight target and rather focus on setting a goal of losing 5-10% of total body weight. This is much more realistic and also has a beneficial impact on reducing the risk of developing chronic diseases.<\/p>\n
\nYou can only be accountable for what you can measure. And, maintaining accountability also maintains motivation. Research shows that tracking food, weight, and activity is effective for sustained weight loss. Simply put, awareness creates accountability.<\/p>\n\n
\nMindfulness is an intentional focus on thoughts and actions in the present moment; being aware without reaction. In practice, mindful eating means giving full attention to eating, using physical and emotional senses to enjoy food, how it tastes, looks, and feelings of hunger or fullness without distraction. Regular practice of mindful eating promotes better food choices, helps reduce portion sizes, and drives greater attention to food labels, and prevents overeating.<\/p>\n
\nA positive mindset for weight loss can be bolstered by support from a family member, friend, coworker or even a virtual or in-person support group. Having support creates a sense of community to share questions, struggles, and triumphs. Research shows how social support provides accountability and camaraderie that ultimately helps sustain weight loss.<\/p>\n
\nKnowing and focusing on the \u201cwhy\u201d for weight loss will help make the journey more meaningful. But, those reasons need to come from within the patient in order to be motivating and lasting. Doing something simply because someone else told us to do it is not the most effective motivator. Focusing on the personal \u201cwhy\u201d helps individuals stay committed and overcome challenges or mistakes when they occur. When health becomes the reason \u201cwhy\u201d, versus appearance, evidence shows high likelihood of long-term success, greater weight loss, and less weight gain.<\/p>\n
\nThere will always be a time when there is a \u201cslip up\u201d or even an unintentional extended \u201cvacation\u201d from lifestyle modifications. What\u2019s most important is to not consider it a failure. Ask what circumstances, behaviors, or attitude shifts led to it slip up. From there, identify what can be done differently and realign with the \u201cwhy\u201d. Learning is fundamental for long-term changes.<\/p>\n
\nThis sounds easy, but beverages are the leading source of added sugars in our diets. According to the American Heart Association, the recommended amount of sugar intake should not exceed 150 calories or 36 grams – yet one can of soda contains 32 grams of added sugar! Drink plenty of water or other no-calorie unsweetened beverages. Avoid sugar-sweetened beverages, such as soda, juice, flavored coffees. Those calories add up.<\/p>\n