Dieting requires motivation

Starting a diet is never hard; sticking with it can be a challenge. When it comes to taking that first step toward losing weight, some people need a kick in the butt.

Maybe those fat jeans don't fit anymore; maybe someone asked when you are due when you are not pregnant; maybe your doctor tells you that your blood pressure and cholesterol are too high. Whatever your trigger point is, something must click where you decide, "OK, it's time to do something about my weight."

Once you find that motivation, it's time to pick your poison. Lately, I have been recommending Weight Watchers to clients that want to shed those extra pounds. Although counting points is the new method at WW, it has long advocated realistic weight loss tactics. No foods are completely eliminated, food does not have to be purchased and you do not have to completely give up eating out. The program works and the main reason is that you must keep a food diary. Being held accountable for your food choices, to yourself, makes cheating less inviting.

Training your stomach and brain to be satisfied with less food is the first obstacle. Most people eat until they are full or over-stuffed. You always should stop eating when you have a little room left in your stomach. It takes the brain about 10 minutes to realize you're full. Eat more frequently, but be wary of snacks that are too high in calories. Six mini-meals should not be six full meals.

Unless you are enlisting a support group, most people like to keep their dieting on the down-low. There is nothing more frustrating than having someone ask "How is your diet going?" People unknowingly sabotage friends and family because your success might point out their own shortcomings. Instead of answering with how much weight you have lost, reply that you are feeling great and have tons of energy.

If you feel tired when dieting, you might not be eating enough. In an attempt to lose weight quickly, many will go on too low of a calorie diet. Eating less than 1,000 calories a day is a sure-fire way to feel fatigued and slow down your metabolism. Eating too few carbs also might have you dragging around, especially if you are exercising regularly. Over-exercising may drain your energy resources, making it hard to concentrate and lowering your immune system.

All dieters want immediate results. Unfortunately, it does not always work that way. Remind yourself regularly the reasons you are trying to lose weight. Keep focused on your long-term goals. Think of each pound lost as a pound that you will never see again. Say you wanted to lose 20 pounds and your body only seems to want to give up five. Tell yourself that you are still lighter than where you started and you are more healthy for it.

Being on a diet might leave you feeling like an outsider. So many celebrations and fun activities center around food. You do not have to give up living when you are watching your weight. If you really observe thin people who seem to be able to eat anything they want, you will find that they are careful with their portion sizes. Yes, they might have cookies every day, but only one. When eating out, they skip the appetizers and desserts or limit themselves to one bite. Change your mind-set to that of a thin person. Eat frequently, eat want you want, but use self-control to regulate your portion sizes. Of course, the importance of exercise in a weight loss program goes without saying.

Kim Springer and her husband, Mike, are certified personal trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.