By George F. Tohme, pharmacist

So now that you’ve got all obstacles and excuses out of the way and decided that enough is enough, you’re ready to embark on a weight loss journey. But what’s next?

You’ve been bombarded with all sorts of commercials about diet programs that promising you’ll lose 20 pounds in 20 days without dieting and exercising. You also heard about protein diets, low-carb diets, low-fat diets, low-calorie diets, etc. So which do you go for?

You may also associate dieting with deprivation of some foods or categories of food, getting hungry, counting calories, counting grams of this and grams of that. You get overwhelmed, stressed out and lost. You may fall for some of the quick weight-loss traps mentioned above and embark on the wrong path, beginning a diet that starts on Monday of next week and ends four to eight weeks later. Then you regain all the weight right back.

You may also set unrealistic weight loss goals, such as losing 80 pounds in 3 months to be in shape for the upcoming high school reunion. Or worse, you might do nothing about your weight problem.

Instead, address the root causes of the problem —behavior and lifestyle choices.

Weight loss requires setting a realistic, small and achievable goals. Make one choice at a time to build long-term, favorable lifestyle habits that will last a lifetime. An ideal and achievable goal starts by abandoning the dieting mindset all together — because a diet, by definition, starts and ends at a certain point in time and consequently is not a permanent solution. A permanent solution would be one to help you make balanced lifestyle choices where hunger, deprivation of any food, counting calories or grams of anything are NOT part of it.

A worthy and a simple weight-loss goal that you can be confident in achieving: Losing about 10 percent of your total body weight in about 6 months at a pace of 1 to 2 pounds a week.

This is it. Don’t you feel already relaxed and relieved that you can achieve this goal? In the meantime, you’ll learn how to build those new lifestyle habits that will get you to your ultimate goal. Small, sustained actions get you priceless health benefits.

The next couple articles will focus on how to achieve and maintain that 1 to 2 pounds of weight loss per week without dieting. Below you’ll find an excerpt from my book, titled Lifestyle Makeover For All Couch Potatoes, outlining 9 habits of people who lost weight and kept it off that will help your mind in the right track.

Lifestyle Makeover For All Couch Potatoes

By George F. Tohme, pharmacist

Excerpt from “Lifestyle Makeover For All Couch Potatoes”

The 9 Common Actions of People Who Lost Weight
And Kept It Off Permanently
After analyzing the patterns of people who lost weight and kept it off permanently, The National Weight Registry Agency has revealed the common habits of those who lost more than 30 pounds and kept them off for more than 3 years. The National Weight Registry Agency is an agency where anyone who lost more than 30 pounds and kept it off for more than 3 years can register.

Apply these steps now and watch your weight shed, as well as shedding the probability of acquiring those uninvited deadly diseases. Those who lose weight and keep it off employ the following steps and habits:

• They exhibit persistence.
• They remain constantly active during the day, and they schedule 30 minutes to an hour of sustained bouts of activity of their choice (walking, cycling indoors or outdoors, etc.) several days a week.
• They eat 3 main meals and 2 fruit snacks daily.
• They increase their intake of water.
• They reduce portion sizes of foods consumed.
• They eat and enjoy a balanced variety of food.
• They consume high-fiber food, eat fruits and vegetables several times per day, and consume little or no sugar or salty packaged foods and snacks.
• They adopt a balanced approach and avoid dieting (this means there is no failure).
• They weigh themselves frequently (once or twice a week).

Adopt these habits and start applying them now. Be in control of your weight, health and life.

© Copyright Tohme 2012

All rights reserved. Except where indicated, no part of this book may be reproduced in any form without written permission from the publisher and/or the author.