Healthy weight loss means you have a realistic understanding of what you want to achieve. This understanding is based on your own body type and lifestyle and not on that of the most recent bony model.
Define your goals for a healthy weight loss, write them down and put them where you can see them every day. Remember that anything can be accomplished one step at a time. A trip of 1,000 miles starts with one step. Take it slowly and make the changes permanent.
Anytime you feel you are being deprived you will fail. Healthy weight loss does not include denying yourself nutrients or your favorite meals. You’ll obsess over them and your failure will be secured.
Start with balanced nutrition and the correct portions of protein, fruits, vegetables and water. Serving sizes are much smaller than you might anticipate. Become familiar with the correct sizes by using a small food scale. Serve the meals on smaller plates and eat more slowly; it is amazing what your brain can convince your body to accept!
Break the meals up into 4-6 smaller meals rather than 1-3 larger ones. You want to keep your body fueled and never really feel too hungry. Once you start to feel hungry you may also start to feel cravings. The cravings are harder to resist than the actual feeling of hunger. Try to stop both before they start.
Phase out the trash in your diet. You know what that is. The processed foods, crackers, sweets, hamburgers and fries, candies and donuts have no place in a healthy weight loss regimen. When you get hungry at 3 pm grab an apple or banana to tide you over until dinner. Leave the candy bar in the candy machine.
References:
(1) Center of Disease Control and Prevention: Adult Obesity Facts
http://www.cdc.gov/obesity/data/adult.html
(2) Kids Health: Body Dysmorphic Disorder
http://kidshealth.org/teen/your_mind/body_image/body_image_problem.html
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