Lose Weight-Lose the Back Pain!

At any given time, millions of adults are trying to lose weight. Sadly, many of them won't succeed. Others will reach their goal, only to gain back most or all of the pounds they lost.
But some of those hopeful dieters do succeed in their determination to lose weight. And they'll keep the weight off for the rest of their lives. Here are their secrets to long-term success.

Make permanent changes in the way you eat
Accept the fact that your healthy eating habits aren't temporary. Once you've lost weight, you can't go back to eating the way you used to or you'll go back to looking the way you used to.

Your new attitudes and eating habits may forever change your relationship to food. After all, a positive body image and high self-esteem are major factors in dieting success. A healthy lifestyle involves a lifelong process of understanding yourself and understanding that how you feel about yourself affects your behavior.

This doesn't mean you'll stop craving the foods you used to crave or that you have to skip an occasional special treat. It does mean that you'll build this awareness into your daily eating habits, however.

When you "must" have chocolate, for example, eat a little bit to satisfy the craving. Don't deny yourself until the craving becomes so intense that it can only be satisfied by devouring an entire pound of assorted truffles.

On the other hand, there are no "days off" when you can eat whatever you want, whenever you want. Recognize your own temptations and limits.

Eat breakfast
Taking time to eat a nutritious breakfast every morning will start your day on a healthy note -- and keep you from eating too much during the rest of the day. A good breakfast can stave off the late-morning snack attack and get your metabolism moving. Eating breakfast prompts your body to begin burning calories by providing the fuel necessary to start the process. Without breakfast, your body stores calories all morning because it lacks the fuel to burn them.

Keep track
Many people find it helps to keep a food journal. It doesn't take much time, and it encourages you to pay attention to what you eat on a daily basis. You might also want to note any feelings associated with the food you've eaten. This can help you identify any patterns of eating for reasons other than pure hunger.

Some successful dieters also opt to weigh themselves regularly. This lets them take quick corrective measures if their weight starts to edge up over the course of a week or more. It's often easier to lose an errant pound or two than to discover you've tacked on an extra 10 pounds without realizing it.

Of course, keep in mind that small fluctuations in weight can be related to water weight, heavier or lighter clothing, or even the time of day you weigh yourself. Take care to avoid obsessing over the numbers on a daily -- or hourly -- basis.

Exercise regularly
Successful long-term weight loss is nearly always accompanied by consistent exercise. Always consult your doctor before beginning an exercise program.

To lose weight and keep off extra pounds, start exercising. This doesn't have to involve strenuous exertion, any level of physical activity is fine for starters. As a next step, establish a habit and work up to a goal. Walking is one of the safest and most effective forms of exercise. The faster the pace, the more pronounced the results are likely to be.

You may also find you're more likely to exercise if you add variety to your daily routine. You might want to rotate among several different forms of exercise you enjoy, such as biking, walking, swimming and weight training.

Think positively
Physical activity often improves your mood -- a crucial part of maintaining weight loss. When you focus on the good results and positive changes of a healthier lifestyle, you're more likely to stick with your new healthful habits. Focusing on what you've given up or what you can't have will probably lead you back to your old habits.

Surround yourself with supportive friends and loved ones who'll respect and enable the changes you've made, rather than tempt you back to old vices. Join a gym or find exercise buddies in your neighborhood. You'll improve your chances of exercising on a regular basis and enjoy the support of others who're fighting the battle of the bulge.

Losing weight takes hard work and commitment, but keeping the weight off may require even more. Often, the sacrifices lead to improved fitness, energy and self-respect.

Please remember, feature articles provide general information only. They are not meant to replace professional advice or imply coverage of specific clinical services or products.

Honeywell.