Are you a yo-yo dieter? Do you notice that every year you come up with a plan to lose weight, but find your healthy lifestyle only lasts a few weeks? Staying motivated and forming good habits can be tricky. The reason many fall short is that it takes 66 days to form a good habit —but there is still hope!

Make your weight loss New Year’s resolutions stick with these tips:

  1. Stop looking for a quick fix. Many people think the best way to lose weight is to get the pounds off as quickly as possible, when in fact weight loss takes time. To keep the pounds off you need to focus on making long-term or lifestyle changes that will stick.
  2. Get a good night’s sleep. Did you know getting fewer than seven hours a night can have a negative effect on your weight loss efforts? Sleep deprivation affects the hunger hormone, which influences appetite regulation. Also having less sleep impacts your energy levels leaving you without the fuel you need to be active.
  3. Identify your deterrents. By recognizing emotional triggers, you will be able to find ways to deal with them. Common triggers that often lead to overeating include stress, fatigue, and relationship problems. If work tends to stress you out try taking a walk during your break or join a sports club.
  4. Treat yourself. Every milestone you cross, reward yourself with a new fitness accessory. You will not only look great, but you will be excited to show off what you worked so hard to earn.
  5. Seek help from physicians. Knowing that you’re not alone in the weight loss process can be more reassuring. By participating in our physician-supervised weight loss program you can receive a healthy eating plan and get advice on how to develop lifelong habits.

Adjust your goals to break the cycle:

  1. Make your goals positive. Replace the words “I won’t” or “I can’t” with “I will” to attract positive thinking. Instead of saying “I won’t watch television every day after work” transform your goals to “After work I will take a 30 minute walk.”
  2. Set realistic goals. Most people fail because they set goals which are nearly impossible to achieve and then they give up. Instead make your goals reachable by setting short term goals such as “I will lose a pound a week until I reach my weight loss goal of 20 pounds lost.”
  3. Make goals relevant. Incorporate your interests and hobbies into your weight loss goals, so you will look forward to working out.
  4. Gauge your progress.  Record your weight each day and keep a journal with the calories you consume each day. By tracking your progress you will stay motivated to continue your weight loss journey.

This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program.