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"10 Tips to Achieving Weight Loss for Good!"

By Clint Howard

With the lifestyles most Americans lead today, exercise and healthy eating habits are harder to achieve than ever. The benefits of a proper diet and exercise program are better than ever in today’s stressful society. These habits are certainly achievable when armed with the correct knowledge and will to see results. Even health freaks occasionally lose track of their goals and slip into patterns of unhealthy eating and a sedentary lifestyle. But the key is to have a plan of action to achieve your goals as well as a maintenance plan for when your fitness and nutrition goals are met. Here are 10 tips that will help you avoid setbacks that keep you from reaching you fitness and nutrition goals.

1. Accept Responsibility- Learn to take charge of your own behavior. Remember that you are the only person that can achieve the results you want. Realize that there is no magic pill and it will take effort on your part.

2. Develop an Action Plan- Identify your problems as develop specific solutions to solve the problems. If a solution is not working, reevaluate and develop another solution until you find one that works for you.

3. Practice Forgiving Yourself- Think positive and don’t let negative thoughts enter your mind. Don’t ever think that a bad breakfast or lunch, etc has blown the whole day. Always remember that the next meal is a new meal and it does not have to be until tomorrow to be a new day. Remember, mistakes will happen and learn to refocus on the long-term goal.

4. Find Accountabilty- The best way to succeed is to hold yourself accountable to another person. Enlist the help of a friend, family member, personal trainer, or nutrition consultant that you can rely on to help you when you are weak. Support from others will help keep you on track.

5. Learn How to Cope with Stress- In today’s society, everyone has stress, and the healthiest people are those that know how to deal with their stress. Exercise is an excellent way to get your frustrations out. Going on a walk or lifting weights can work wonders on your mental state.

6. Keep a Food and Activity Journal- “That which you wish to improve must be measured”. It is so important to establish the habit of tracking everything you eat as well as all the physical activity you do. You will find that when you are able to see your progress, you will be less likely to fall off the wagon.

7. Enjoy Every Bite- Pay attention to everything you eat and enjoy the moment. It should take you at least 20 minutes to eat a meal. Slow down and savor every bite. Also, establish ways to prevent mindless eating such as staying away from the TV or a magazine while eating.

8. Avoid Tempting Situations- At least until you are comfortable with your healthy lifestyle, it may be best to try to avoid situations that could sabotage your goals. Whether it is all you can eat buffets, certain restaurants, parties, etc, avoid the situation until you can learn to control your eating behaviors at these establishments.

9. Wait it Out- If and when a temptation arises, first ask yourself if you are actually hungry. Chances are you are not even hungry, and more than likely you are thirsty for some good ole’ water. If it is a craving, establish ways that you can talk yourself out of it. Try to distract yourself by taking a walk (with or without a dog), calling a friend, or doing some housework or other work. If the craving is still there, consider a piece of fruit or a healthier version of whatever you are craving.

10. Perform Regular Assessments- Every 6-8 weeks, review your goals and what you have achieved. It is important to have a baseline at the beginning to track your achievements. Remember, healthy weight-loss takes time. Plan to lose 1-2 pounds per week. Set realistic goals that you can achieve within 6-8 weeks so you do not get discouraged. Then reset your goals with each assessment.


Follow these 10 tips and you will be on you way to losing weight once and for all. Just remember to learn from your past mistakes and try to avoid making the same ones in the future. Achieving weight loss goals requires time and effort, but the payoff is well worth it. Even small weight losses will reduce the risk of cardiovascular disease, diabetes, high blood pressure, high cholesterol, arthritis, as well as many other diseases. Always remember to eat a balanced diet with lots of vegetables, fruits, protein, complex carbohydrates, as well as a small amount of fat. Stay motivated and fight the battle against obesity in America.

About the Author:

Clint Howard is a certified personal trainer in Tulsa, OK. He is the owner of Fitness Together in Bixby and Jenks/Riverside. He has been helping Oklahomans achieve their fitness and weight loss goal for over 9 years. He is certified with the American College of Sports Medicine(ACSM) and the National Strength and Conditioning Association (NSCA). His website is www.personaltrainertulsa.com