Losing weight for many people is associated with starvation and deprivation. Feeling hungry all the time and missing out on yummy foods is no fun, and it’s not something that can be sustained. With smart planning, dedication, and exercise, however, it’s still possible to eat your favorite foods while losing pounds. To accomplish this goal, follow these three targets: MONITOR, MODERATE, MOTIVATE. This method is not the quickest way to lose weight, but it is probably the most sustainable and long-lasting as it represents a total change in lifestyle.
MONITOR: First, create a spreadsheet on your computer. If you can’t do this, paper is fine. Whatever system you use, make sure to create a graph that will track your weight loss progress. Every Monday morning, before you eat and drink (but after going to the bathroom), weigh yourself on a scale that can read every .2 pounds. Record this weight on your chart. Over the weeks, you will see your weight slowly decrease as you tumble to your target! Monitoring your improvement, therefore, is the key to…
MOTIVATE: Keep your eyes on the prize. Keeping track of your weekly weight loss will keep you going, and as the weeks go by, your clothes will fit better and you will look thinner. Losing weight is like rolling a snowball down a hill: at first, it’s hard going, but over time the snowball gets bigger and picks up speed, quickly becoming unstoppable. Shoot for around 1 pound of weight loss every week; if you lose less than that, don’t get discouraged, and if you lose more than that, don’t get too cocky. (You’ll want to ensure you don’t lose more than 2 lbs a week, as this could be dangerous. Always consult with your doctor before beginning a new diet program.)
And finally, key to the 3M system, is…
MODERATE: Eating right while eating great is all about portion control. Find out the difference between “satiated” and “full,” and eat until the pangs go away. You will quickly learn that eating until your full should be a rare event, as that is usually a signal that you overate. Instead, eat 5-6 small meals throughout the day. This will lower your portion size and keep your metabolism going.
You’ll want to shoot for approximately 300 calories below your baseline, which depends on your age, sex, activity level, weight, etc. For most people, 2000 calories is about right, so if you eat 1700 calories a day, you’re on target. If you exercise 3-5 days a week, you will further accelerate your losses. During your meals, be sure to eat fruits, vegetables, grains, and proteins, but don’t be afraid to mix in your favorite foods, as long as they fit under your calorie counts. A scoop of ice cream may only be 200 calories – a great dessert, for example! The keys to your success are to MODERATE – limit your portions, learn to satiate – MOTIVATE, and MONITOR.