7 Steps for Diet Success

Steps to Diet Success

• 7 Steps for Diet Success

  By Judi Ketteler
  
  The key to a winning weight loss program is setting yourself up for success from the get-go. Starting your diet off on the right foot will deliver results, instill good habits and help keep you motivated weeks -- and months -- down the line. Lauren Slayton, M.S., R.D., director of Foodtrainers a New York City nutrition counseling program gives seven proven strategies that will help you stay the course and drop the pounds.

• 7 Steps for Diet Success

  Review Your History
  
  Chances are, you've had varying degrees of weight loss success and failure in the past. "Learn from your mistakes," Slayton says. Think about the things that have tripped you up before. For example, did eating less than 1,200 calories, or banning an entire food group leave you hungry and frustrated all the time? Make a list of the things that have helped you in the past, as well as the things that have done you in.

• 7 Steps for Diet Success

  Set a Time Frame
  
  Decide on a concrete amount of time you will follow the plan. It should be enough time to give it a chance to work, but not indefinite. For example, six to eight weeks is reasonable. The real key for success is to build in periodic checks where you re-evaluate how it's going and make some tweaks.

• 7 Steps for Diet Success

  Write It Down
  
  Once you have your time frame and your rough list of what has and hasn't worked for you in the past, it's time to write down some realistic goals for yourself. When setting goals, think in terms of long and short term. Write down your big picture goals -- such as to drop two dress sizes -- as well as week-to-week goals. When you do this, avoid blanket negative statements, such as "I won't have sugar." Phrase your goals in an affirmative and highly specific way, such as "I willeat at least four servings of whole grains a day, every day this week."

• 7 Steps for Diet Success

  Set Small Goals
  
  The magic of focusing on small goals is that you get a sense of success right away and can build on it, Slayton says. You can do this by picking three things a week to focus on. In week one, you might try to drink 64 ounces of water a day, only have dessert once and go to exercise three times that week. If you meet all those goals, add three more new goalsthe following week. If there is one goal that keeps tripping you up, re-evaluate it and see how you can tweak it.

• 7 Steps for Diet Success

  Get Organized
  
  A huge key to weight loss success is cooking more and eating out less and that takes time and planning. Decide what recipes you're going to prepare for the week, make a detailed list of what you need and then schedule regular trips to the grocery store. Use the same strategy for your workouts. Make cooking and exercising a concrete part of your schedule, versus something to do if you feel like it.

• 7 Steps for Diet Success

  Be Flexible
  
  Unless you have an absolute will of iron, it's impossible to stick to any plan every minute of every day. That's why you need to build in some flexibility -- so you don't get upset with yourself when youdo give into a craving. "Plan small splurges for yourself so that you don't feel like your diet is derailed when you have them," Slayton says. For example, allow yourself two small indulgences (150 calories or so) a week, such as your favorite coffee drink you or some small chocolates. You don't have to use your cheats, but make them available to yourself.

• 7 Steps for Diet Success

  Get a Buddy
  
  When you tell someone else what you're doing, you automatically feel more accountable, Slayton says. Enlist a friends or family members to be your diet buddies. They don't need to follow the plan with you -- they'll just help keep you honest. Your buddy can be the person you call to talk you out of eating an entire cheesecake, or you can send them your weekly food journal or check in with them after you leave the gym.