In our lifetime, most everyone will attempt to conquer the weight-loss battle. As evidenced by the continued increase in overweight and obesity in America, it's a battle that many haven't won...yet.

Here's the deal, you've probably heard it before: To lose weight, you need to burn more calories than you consume. Sounds easy, right? Just eat right & exercise more. Hmmm...what that doesn't take into account is the psychological, social, and personal issues that may barricade a person from reaching his or her goal. These are very significant issues that can take months or years to sort out. Rome wasn't built in a day, right? So building your ideal body won't be either. It will take time, dedication and consistency, as well as the ability to accept your shortcomings, forgive yourself when you get off track, and then motivate yourself to get started again.

So, my first question, especially for those who say they're trying everything but aren't seeing results, would be: What are you doing right now? What's a typical week look like for you in terms of diet and exercise? Be honest, if you're not, you're only hurting yourself.

Second, set personal goals. It's fruitless to say "I'm going to lose weight" if you don't have a reason to do so. If losing weight is your goal, back it up with specific and measurable timeframes, as well as personal reasons for meeting your goal. For example, "I want to lose 5% body fat in 6 months. I want to do this because I want to be able to confidently give a presentation in front of my boss without worrying about what my clothes look like." Now you have something specific to work towards. A reason for the hard work you're about to put in.

Then, build a support system. Tell people! Sometimes this is hard if you're afraid of failure--you don't want your loved ones to know you couldn't do it. But remember, this is a journey, not a race. The people you tell will help you pick yourself back up again if you stumble. Keep in mind that there are people who will inadvertently undermine your efforts because of their own insecurities. Make sure the support system you build is made of people you trust and you know won't try to bring you down.

Schedule your workout times and write down healthy eating plans each week. If it's in writing, you're more likely to stick to it. Take a mental accounting before each meal of what you've eaten for the day. Studies have shown that by simply thinking about what you've already consumed could help you make better choices at your next meal.

Aim high--aim for more workouts and longer timeframes than you've done in the past. That way if you succeed, you'll be ecstatic about what you've accomplished, and if you miss one workout, you will still be ahead for the week.

Push yourself. I see lots of people at the gym not pushing themselves, and then wondering why they aren't seeing results. Exercise does take effort. It's not always fun. I know that, but it's well worth the short-term discomfort for the long-term reward. Go for it--break a sweat!

Finally, know thyself. If you know something doesn't work for you (you hate the gym), don't do it! There are LOTS of options when it comes to health and fitness, so there's no need to force yourself to do something you hate with a passion. Take rock-climbing, join a sports team, do aerobics, take a hike. The important thing is that you do something that you'll actually stick to.

Please don't hesitate to contact me if you have any addition questions.

~Yours in Health