Overweight and obesity are worldwide epidemics. Current statistics show that 66.3% of the American population is overweight and 32.2% obese. But you have the opportunity to make a change and not be a statistic!

Sure, it’s easy to think you’d like to lose weight. Before you can get started however, you need to decide to make it happen. The next step is what trips people up the most. Most people know that to lose weight they should eat less and exercise more.

1. Realize there is no magic bullet. Many folks become discouraged when beginning an exercise or weight loss program because they expect a magic bullet, or overnight success. But starting a simple exercise program or reading a “diet” book won’t cure a 30 year ice cream or soda addiction. Small steps each day mean big changes in the long run; nothing will happen overnight and it’s important to continually encourage yourself. Unhealthy habits weren’t created overnight and they won’t be changed overnight.

2. Understand Motivation. Why do you want to lose weight? People often give very general reasons for wanting to lose weight, such as “to look better”, or “to become healthier”, etc. These reasons aren’t specific enough. If you ultimately want to change behavior, you need to dig a bit deeper so you can find something to really help you to commit. “Lose weight”, for example, is very general and is not likely to keep you motivated to continue for the long haul. Weight loss sounds good until Friday at 5 PM rolls around and it’s time for you and your spouse or co-workers to go out and “kick back” after a long, hard week. Remember, you need to find the fire within, the motivation to drive you daily, to reach your goals.

3. Self-Monitor. One of the most valuable tools you have at your fingertips is to self-monitor behaviors. Self-monitoring is the observation and recording of a specific behavior. Self-monitoring can be as detailed as writing everything down regarding that behavior (i.e. specific details, date, time, location, emotions, etc) to as little as placing a checkmark on a calendar indicating that a desired behavior was achieved. Many times people are not aware of their own behaviors and self-monitoring can increase awareness. Self-monitoring can be useful to gather a baseline for behaviors or as an ‘as needed’ measure when struggling. Try writing down everything you eat and drink day after day; this alone can help you achieve your weight loss goals.

4. Problem-Solve. A study conducted at the University of Florida showed that individuals who used behavior change and problem-solving strategies when losing weight did better at maintaining weight loss than those who merely used behavior change strategies. Problem solving requires identifying the real problem that is preventing you from reaching your goal. Create possible strategies to overcoming the problem, based on your current lifestyle and likelihood of success. Choose one strategy to implement and evaluate its success at overcoming the barrier.

It is important to recognize that not all strategies will be successful. Various strategies can be created to ultimately identify and correct a problem. Also remember that just because something works for one problem, does not mean it will work for every problem. Seek out the best solution for each problem you face. Long hours at work, social settings, traveling for business, etc., each present different challenges to your weight loss efforts, and will require unique strategies. Be creative.

5. Work in groups. Social support has been shown to improve the ability to lose and maintain weight loss. Use this to your advantage. Get a group of friends, family members, or co-workers together to get on a plan and work towards a goal. It’s much more likely that you make time for exercise if you know you are meeting other people; it is just another way to be held accountable.

There are always going to be an endless amount of barriers to changing eating and exercise behaviors. But to be successful in any area of life, you need to step out of your comfort zone. The same holds true for weight loss. It’s very easy to stop at a fast food restaurant or order a pizza for dinner, instead of taking 10 or 20 minutes to prepare a healthy meal. The time to make a change is now!

Rather than giving up in frustration, use these tips to your advantage, as a challenge to ensure your success. Here are a few simple nutrition strategies to help with weight loss and overall health.

• Eat more fruits and vegetables every day
• Focus on the fiber in a food, rather than the carbohydrates
• Eat some protein with each meal
• Replace unhealthy, saturated and trans fats with healthy monounsaturated fats
• Drink water regularly throughout the day
• Learn to enjoy unsweetened tea and give up the sodas (diet or regular)