 |  Dr Ian Campbell
Ian is a GP and specialist in weight management and Chair of the National Obesity Forum. He is also the author of www.fatmanslim.com. |  |
- Know why you want to lose weight.
Losing weight is never easy. Start at the beginning, decide why you want to lose weight, and write it down somewhere you can read it every day. Is it to improve your health, feel fitter, look good or enjoy playing with your children? It doesn't matter, it's what's important to you that counts.
- Think long term.
More important than weight loss, is weight maintenance. Almost anyone can lose weight, but the real test is keeping it off. You've probably gained weight over a long period of time, so take your time losing it. Aim to develop new habits you can keep for a lifetime. It's that important.
- Visualise your success.
Successful sportsmen and business people use visualisation techniques. My patients use them too. Think of something often enough and it might just happen! Spend time each day day-dreaming of what you will feel like if you achieve your goals, feel it, see it, imagine what others will say to you. Decide how good it will feel and determine to do whatever it takes to achieve it.
- Set achievable targets.
It's absolutely crucial to set yourself targets, both short and long term. Decide on them and write them down. Short term targets might be to lose 1-2 lbs in the next week, to cut back on chocolate, to take the dog for a walk every day, or simply to keep a food diary. Long term targets might be to lose a stone in two months, or two stones over six months, or to drop a belt size. Whatever it is, it must be right for you, and be realistic.
- Keep a food and activity diary.
One of the most important things you could do is write down everything you eat and drink for a whole week. Keep tabs on your activity levels too. By the end of the week, you will already be thinking of the bad habits you've identified and making sensible changes. Keep a diary as often as you can.
- Regulate your eating habits.
One of the biggest problems we have is irregular eating. It's been proven that three regular meals a day, starting with a healthy breakfast is the right way to lose weight. Skipping meals makes it harder, causes your metabolism to drop, and makes it much more likely you'll be tempted to snack on unhealthy foods between meals. Aim for 5 portions of fruit and veg every day, reduce snacking, cut out unnecessary sugars, and keep fat content low.
- Become more active.
Losing weight needs a combination of reducing food intake, and increasing energy expenditure ie activity. Aim for 30 minutes of extra activity at least 5 days a week, more if you can. If you haven't been active for a while, build up gradually. A short walk round the block may be a great start. Work up to longer walks. Leave the car at home more often, walk the kids to school, get off the bus a stop early and walk the rest. Go for family walks or bike rides. Make it fun.
- Cut back on the booze.
Many of us drink too much. Alcohol contains more calories per gram (i.e. 7 calories) than any other food, apart from fat. Keep alcohol intake to a minimum. I wouldn't suggest you stop, unless you want to, of course, just keep your intake low. Drink water or diet drinks more often.
- Enlist extra support.
Losing weight is hard at the best of times. Get as much support as you can. This might come from friends or family, a local weight-loss group, or reputable internet site. Consider asking for support from your doctor or practice nurse. They can advise you on the best way to achieve weight loss for you. Find the type of support that suits your lifestyle, your health record, and your own aspirations.
- Never give up.
Never, ever, give up. Weight management should be for a lifetime. You will have good weeks when it all goes according to the book, and bad weeks when you think it's all hopeless. Real life often gets in the way. Keep your head up, remind yourself of your reasons for losing weight (remember, you wrote them down!), go back to your food diary, visualise your success, reset your targets, make realistic goals, focus on your successes, and remind yourself that, though it may be hard, it will be worth it!
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