long but his doctor sheriff in battle and an assistant professor of medicine in the division of preventing the governments and have you ever seen massachusetts medical school i'm also a staff psychologist and the way center here at unis memorial medical center if they wanted to talk with you about five behera strategies that predates successful weight loss the first habit keeping udya journo this means writing down everything that you eating and drinking everyday and he wanna try to journal pretty consistently for the first few weeks if not months of away lots of tents after that you can back off of that and tell you begin to platts how or regain some way in which case you want to bring details back about a week or two to touring yourself and i'd also suggest looking into moma labs that make that showing much easier than doing it on paper and pencil this second habit of people who are successful and that predict success in research is creating home environment that makes the healthy decisions the easy decisions to make so what this means is going to be a cavity refrigerator and removing any foods that you tend overeat whether this is a stereotypical unhealthy or healthy foods the fact is if you overeat and it's ideal for not keeping your home this doesn't mean necessarily that you cannot eat those foods are that there for big suits but rather it's just the case that these institutional edwin so for example if you really enjoy a stain but you tend overheated may be something you don't mind keep at the house but when you feel like asking you go out and have some ice cream in which case probably believe it much last the thirty april strategy for successful weight loss is creating a social support system for yourself and what this means is having counselor college for a trainer help u_s_ in those first few weeks and months later into this way what they're gonna do is giving strategies advice and also provide some accountability in support it's also important to have friends and family members who you can lose weight along with the make healthy changes with uh... i would also even suggest on finding i'm a weight loss community online if you don't have any friends or family members who are trying to lose weight the same time that you are but having a social community he's pkwy too successful weight loss the next energy his access that's exercise is extremely important what we call weight loss and maintenance and what that means his long-term weight loss uh... most people you want to keep the weight off for other and so you really want to think about how you can make exercise a part of your weight loss plan a lot of times on connor individuals who want to lose weight just by dieting and irish them to consider starting an exercise plan as soon as possible since it is so important keeping that weight off in terms of developing an exercise program you want to be sure that you don't just start exercising the picture i was thinking about how did grow your exercise program so what that means is overtime increasing the intensity of the duration for the frequency with which exercising the most successful people who've lost weight worked themselves up overtime to about an hour and about five days a week and that may sound like a lot of exercise but the key is to start somewhere at and very slowly increase over time you'll get stronger more conditioned and more exercise will actually philosopher for overtime so that's the good news finally day strategy that is going to be the most helpful is that reasonable goals in a reasonable diet extreme goals an extreme dietary changes tend to predict failure people may be successful at first but then they tend to fail so setting a large weight loss school com like fifty pounds in a month that that's the kind of thing that um... will tend to not lead to long-term success so the average amount of weight loss auditioning for on a weekly basis is about one to two thousand week in terms of dietary changes you also one of the weights extreme changes there's actually no one diet that there isn't research literature has shown is much more successful than any others so there's low-carb low-fat these kind of things no one is better than the others the one that's going to be best for you is the diet that you can stick to for the longest and you really want to find a diet that you can stiff you forever so think about your food preferences make the healthy choices fewer calories than you eating now and that's probably didn't think that that's going to work the best for you know