Phases of Weight Loss

More than one in three adults (36.5 percent) in the U.S. have obesity, according to the Centers for Disease Control. For those struggling with this condition, weight loss is not just for cosmetic reasons; it can help control many dangerous health-related conditions that are affected by obesity, such as diabetes and hypertension.

Losing weight is a process, often requiring several stages to make this a permanent lifestyle change. Let’s look at each of these stages to keep you on track toward positive weight loss efforts.

Precontemplation

The mind can take a while to fully process an issue like obesity, and precontemplation is often the first stage. Perhaps you recognize you have a weight problem, but these thoughts are only in the back of your mind. It’s likely others close to you have also noticed the same thing, but they may hesitate to acknowledge because they don’t want to offend you. In this stage, people often try to convince themselves that there’s not really a problem or it isn’t a big deal, but it may already be impacting your health.

Contemplation

This is another stage within the mind, one where you become more aware of the problem. You may start to realize that your weight gain could become a bigger issue if you don’t do anything about it, and you might be more willing to talk about it than you were during the precontemplation stage.

During the contemplation stage, you probably have not taken any firm action to address the problem, but you are likely exploring options might be out there for you.

Preparation

Once you’ve made a decision to take action regarding your weight, you have to prepare yourself. A few tips here:

• Plan your meals, especially breakfast: breakfast helps to boost your metabolism through the day, and will reduce the chances that you’ll succumb to snacking on unhealthy things later in the day
• Recruit an exercise buddy: this person will hold you accountable for your efforts and vice versa, and will help with motivation concerns
• Vary your routine: change up your activity regularly, both to stay motivated and to exercise various areas of the body
• Join a weight loss support group: you can meet people in a similar position to you and who might share some experiences with you
• Learn how to cook healthy, nutritious meals, and eliminate or significantly reduce the amount of “junk food” available to you

Taking Action

Once you have committed and prepared, the next step is to start your weight loss efforts. As much as possible, try to stick to a regular routine of healthy habits, such as:

• Drinking more water
• Watching meal portion sizes
• Reducing stress levels
• Finding exercises you really enjoy and sticking to it
• Getting friends and family involved in your journey
• Allowing yourself to have fun as often as you can

It’s important during this time to remember that nobody is perfect, and just because you slip up and enjoy a treat or miss a workout doesn’t mean you should give up completely. Recognize that you’re human and it’s okay to mess up now and then, and get right back to your healthy habits.

Maintenance

This is the final stage of the process, one where your focus should be on the kinds of healthy behaviors that brought you to this point. Continue to maintain your healthy diet, and refine details as necessary. Know that there will be tough days and sometimes you may not accomplish all your goals, but just like in the “action” stage, if you do slip up, do what you can to get right back on track.

If you’re concerned about changes in your weight, or you are not sure what steps you should be taking for your own health, talk to your doctor about what will be best for you.

 

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Sources:

 

“Stages for Losing Weight.” Livestrong. https://www.livestrong.com/article/81671-stages-losing-weight/

“The 5 Stages of Weight Loss.” Coach Calorie. http://www.coachcalorie.com/stages-of-weight-loss/