The secret to weight loss

Everyone wants to find the secret formula for long-term and effective weight loss. Research demonstrates that it isn't a feeding tube (which has been popular in the news lately because of use by brides-to-be), a wrap, the grapefruit diet, an all-liquid diet, the HCG diet, a pill, or any other "fads."

Will those things result in weight loss? Sure, they may for some. But for the long-term, it's highly doubtful. Long-term weight loss requires a lifestyle change and a change in habits.

Those "fads" can have some benefits. If they instill a healthier habit into your lifestyle, that can be a good thing. For instance, if a fad diet helps you incorporate more veggies into your daily meals, that can be a good thing. Fads can have negative health consequences, so watch out for those things.

If it's so straightforward and simple, why isn't it easier to lose weight? Turns out, it isn't that easy. Food is more than just nourishment to our bodies. We eat for social reasons, we eat when we are stressed, we eat to celebrate, we eat when we are bored, and we eat when we aren't even hungry! Food is readily available to us and unhealthy foods are almost always within reach.

Cutting portion sizes is tough. We are used to eating everything put in front of us. If we eat in restaurants, the portion sizes are sometimes two to three times bigger than what we need. If we eat at home, we may use big plates or have second helpings. Forcing ourselves to eat less is a habit worth trying, but is difficult. Smaller plates, no seconds, and boxing up half our meal can help, but it's still a hard habit to break. 

The other part of the equation is exercise. Most of us just aren't active enough. We drive our cars everywhere and park as close as we can, which gives us the least amount of activity possible. Physical activity doesn't come as easily to us as it used to, our environment helps us be lazy.

Some research has shown that journaling, a good support network, and sharing with others can also encourage weight loss. Whether it's journaling your thoughts and feelings or your eating and activity, this can be one helpful resource. Your support network influences and encourages you in many ways and has a major impact on healthy habits. If you are trying to eat less and eat healthier but your spouse keeps bringing home fast food or desserts, this can sabotage your best efforts.

Long-term and effective weight loss comes from two things. Eating less and moving more. It's no secret (but using that for the blog title helped get more readers, I'm sure!)

There is really no easy way to lose weight. Ask someone who has successfully lost weight and kept it off for years and they will tell you it was hard work. Whether they exercised more, ate less, or a combination of both, it's not simple.

Are you motivated to lose weight? For one week, your challenge is to eat less (smaller portions), make healthier food choices, and be active everyday. See how you feel (I bet you feel better!) and try it for one week. Take it one week at a time for long-term success.