Barrier 1: I don't want to deny myself.
Barrier Buster: You don't have to! Moderation is the key.
- Watch portion sizes and know when you're eating more than 1 serving.
- Plan to ask for a doggy bag when you eat out.
- Remind yourself to "Have just one."
- Read the labels on foods to know what foods may be hiding calories or salt.
- Choose lower-fat and lower-calorie versions of your favorites.
- Use a small plate instead of a normal-sized plate.
Barrier 2: I lost weight before, but I gained it right back.
Barrier Buster: Make this time different.
- List what worked and didn't work last time and what you can try this time.
- Seek out relevant information on barriers to weight loss that are specific for you (for example, people who have to eat out because of work, people who are biologically female, or members of specific ethnic groups).
- Choose changes that you're willing to stick with.
- Work exercise into your weight-loss plan.
- Be realistic about what is possible. Your plan has to fit into your life in a balanced way that works for you.
- Most successful weight-loss programs aim at a slow but steady loss of 1 to 2 pounds a week.
Barrier 3: I don't have the time to be active.
Barrier Buster: It takes just a few minutes a day!
- Be active with a pet or the kids.
- Block off activity time in your schedule.
- Borrow some time that you usually spend watching TV.
- You are too important not to take time to exercise—it is your life!