Short-term restrictive diets do not work, can be demoralizing and are
typically unhealthy. Gaining weight is a gradual process, occurring over
months, years or decades. Therefore, safe and healthy weight loss should
also be achieved gradually. Lasting weight management requires a long-term
approach and lifelong commitment.
The first step to managing weight is identifying a starting point and
setting individual goals. Once you have identified where you are and where
you want to go, then it is time to design a “game plan” to
achieve these goals. The plan should be based on moderation instead of
deprivation and should be able to be maintained for life.
Implementing the plan involves breaking down one's goals in a stepwise
fashion into smaller, achievable, action-based goals. Changes should be
made slowly as old habits and eating plans are modified. It is important
to periodically re-evaluate goals, plans and habits to make sure that
they fit one's current needs and lifestyle.
The four steps to lifelong weight management are:
Evaluation and goal setting: Evaluating food and lifestyle choices
as well as setting appropriate goals.
Creating a plan: Designing a healthy living and eating plan that
is realistic and based on moderation instead of deprivation.
Implementing the plan: Following the eating plan and progressing
toward individual goals.
Monitoring and re-evaluating the plan: Periodically checking the
progress of the plan and making changes as needed.
