Long term strategies

There is a general perception that almost no one succeeds in long-term maintenance of weight loss. However, research has shown that 20 percent of overweight individuals are successful at long-term weight loss when defined as losing at least 10 percent of initial body weight and maintaining it for at least 1 y. weight loss maintenance may get easier over time and the chance of longer-term success greatly increases. The management of weight loss should include medical evaluations, regular physical examinations, and close monitoring via labs and encouragement follow up appointments. Lipid screening, thyroid panels, and other tests such as glycosylated hemoglobin should be considered as screening tools for diabetes, hypothyroidism, and any other underlying metabolic disorders.

Following strategies will prove to be helpful in the long run.

• Honest and accurate assessment: Where are you and where to you want to be with your weight and health. Motivate yourself to replace some of the negative habits. Always keep in mind that you are losing weight because you want to, not because someone else wants you to.
• Visualise what is possible for you how healthy can you be and what will improve when you lose weight. Try to resolve major stressful situations before you begin to make lifestyle changes to avoid set backs
• Specific goals are stepping stones that provide direction and feedback of how you are doing on your path to health. People who have a large amount of fat to lose may do better setting short-term rather than long-term goals. When you achieve a goal successfully, congratulate yourself and get to work on another. At times, you might want to break the barriers and go for the fried chicken and hot fudge sundae. Do it and enjoy -- but not every day. What matters is what you do most of the time.
• Action plan of how are you going to reach your specific goals. Your weight loss program must be easy to understand, simple to follow, easy to execute. Carefully study your eating habits and gradually go for improvements if any. Keep a small notebook with you to note down what you have eaten during the day and thoughts relating to food. This may initially appear difficult, you will enjoy doing so once you get used to it. Studies have shown this to be a successful tool used by people who have achieved their desired weight and maintained it.
• Begin with simple exercise like walking, start off slowly and gradually build up to 30 minutes. Group support can be one of the best reinforcers of proper eating and exercise behavior.
• Fad diets are not a satisfactory means to long-term weight reduction and may adversely affect your health. Artificial sweeteners and fat substitutes may help, but are not a "sure cure," for body fatness problems. Diets that emphasize one specific nutrient are typically ineffective and can be dangerous.
• Physical activity and regular exercise can contribute to a greater loss of body fat than through dieting alone.