Tips for sticking with a weight loss plan

Question: I need to lose weight. I have plenty of exercise equipment and know what I should be eating, but I'm never able to stick to my plan for more than a couple of weeks. Any advice?

Answer: You ask a very good question. People throw in the towel for a variety of reasons but for most, it boils down motivation and payoff. In other words, what prompts us to start a nutrition or fitness program and, our own expectations of results. Success or failure with an exercise program goes hand in hand with success or failure with the way we eat, one without the other gives poor results.

Human nature dictates that if we want something badly enough, we rarely let anything stand in our way. But let's face it, there are no immediate consequences to not exercising or eating an unhealthy diet, and so unfortunately for many, there is also no inspiration to change these habits.

Motivation is seeing a serious enough need/reason along with recognizing the payoff that lies ahead. This is the combination that keeps us on track. An example of a perceived need might be someone who feels they must lose weight for an upcoming wedding, vacation or class reunion. The event itself is the motivator, and knowing that they have only so many days to achieve this goal, they very often do lose weight, only to put it back on once the event has passed.

In essence the "payoff" was achieved, but at the same time, the motivator lost. Without another to take its place, the person often goes back to old habits.

In essence, goals are easy to set, it's finding a true motivator that is key. Research has shown that both men and women typically set fitness or weight goals not based on improving health per se, but for other reasons such as the desire to look or feel better. Many people also expect instant results when it comes to weight loss, which diet and exercise can't give, and so, be patient with the process and set small achievable goals.

Question: After only a few days of dieting I always get really bad cravings for either sweets or salty foods. Why does this happen and is there a way to help avoid these cravings?

Answer: Dieting can lead to overwhelming cravings, often because they require avoiding certain foods rather than allowing for all foods and placing the emphasis on portion and serving sizes. Most people can only go for so long before they miss their favorite treats and resent not being able to have them. Binges and cravings soon follow, as does in most cases, weight gain and feelings of guilt, stress and failure.