Every year,
thousands of women make a promise that they will eat better 
and exercise more to lose weight.
Sounds like a simple plan. But what's the secret to actually making
it stick?
First, don't think of your resolution as a
temporary fix. Instead, try to make changes to your eating and
exercise habits that you can keep for the rest of your life. The
following are examples of some healthy weight loss
strategies:
- Make healthier food choices. For example, try substituting
beans and legumes for meat in salads, stews and soups.
- Eat
smaller portions to consume fewer calories.
- Build more
physical activity into each day. Opt for the stairs — not the
elevator. Take walks after dinner instead of watching
TV.
Also important: Be sure to identify and tackle any problem
thoughts, emotions and behaviors that may have led you to gain weight.
Some researchers think that behavior modification is as important
as healthy eating and exercise in weight loss plans. Here are some
tactics to use:
- Redesign your home, workspace and
social life to promote your new healthy habits. For example, join a
cooking class with a friend to learn how to make healthier
meals.
- Plan for worst-case scenarios — such as when you're
upset, at a party or craving certain off-limit foods. Give yourself a
small piece of chocolate cake when you can't get past the
craving. Or take a bubble bath when you're sad.
- Seek support.
In one study, women who received a lot of encouragement from family
or friends to exercise were more likely to stick to an active
lifestyle than those who didn't.
- Think about the health
benefits of exercise and good nutrition, not the aesthetic results.
Take note of — and celebrate —any health achievements. For
instance, reward yourself when your blood pressure
improves.
