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Implement Effective Weight Loss Behaviors

By Rachel Carver

Deciding to embark on a weight loss journey to improve your health is an important first step. However, simply saying you want to lose 30 pounds without creating a plan to keep you focused will make you less likely to succeed. Life happens. You need ways to deal with unexpected stressors and hectic schedules.

A plan that incorporates behaviors to help you deal with distracting thoughts and triggers will keep you on course.  This plan should lay out actions you can take to modify your behavior and stay focused on healthy habits. Customize your plan to account for your own habits and preferences.

Here is how to begin creating an effective behavioral plan for weight loss.

Evaluate Yourself

Think about your unique life. Your circumstances influence when you eat, why you might skip a workout, and what causes you to snack in front of the TV.

Incorporate strategies to keep you focused. Identify the behaviors holding you back and make a plan to deal with these behaviors. For example, if stress causes you to reach for unhealthy dinner snacks, come up with another way to deal with your stress, such as an evening walk or a good book.

Make Concrete Plans

You know you want to lose 10 pounds. But this will not happen without actionable steps. You need to set measurable outcomes to help you achieve your intangible goal.

Plan weekly workouts. Invest in a fun water bottle and plan to drink specific amounts of water throughout the day.

Personalize Your Plan

Remember the diet that worked for your friend might not work for you. A personalized action plan will give you the best results. Write down your current habits and identify areas that need improvement. Create steps for when you get off track to get going in the right direction again.

Stay Positive

Create strategies you can use even when you make mistakes. Consequences will make you more likely to dwell on what you did wrong instead of what you did right. Think of ways to reward yourself for the progress you make.

Leave Success Reminders

Add some reminders to keep you motivated on days when you need some encouragement. Keep your running shoes by your bed or front door. Develop a mental script to help you avoid your favorite treat.

Remind yourself of your why to stick to the action plan you set. These strategies will help you hold yourself accountable and develop sustainable healthy habits.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Denton, Tex.

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