Lose Weight and Keep It Off

Here’s the problem: obesity is considered an epidemic. In an analysis of twenty-nine long-term weight loss studies, more than half of the lost weight was regained within two years, and by five years, more than 80% of the lost weight was regained.

Here’s what I know: losing weight is one thing, keeping it off is another. 

This is the first in a series of articles designed to assist you in losing weight and keeping it off, based on mental health and addiction education and techniques. 

First, let’s start with a call to action. I want you to write your personal manifesto. 

A personal manifesto is your “creed” or “mission statement.” It is a declaration of what is important and what you want in life. It helps you prioritize what’s important and what you want to achieve. The intent of a manifesto is to outline your core beliefs, inspire you, and motivate change. Your manifesto is your call to action.

It’s also like a mirror, reminding you who you are at your best. And when we behave according to our manifesto, we move closer to being our best selves.

A personal manifesto helps keep your priorities focused. It’s written with strong, empowering language. 

Steps to start your manifesto:

1. Write down things you would like to be good at, things you value, attitudes, or behaviors you feel are important.
2. Rewrite your list in short, active, declarative sentences. For example, if you wrote, “I think it’s important to work hard at whatever you do.” Try rewording it as: “I have a strong work ethic.” Keep it short and simple. 
3. Use the present tense. Instead of the statement, “I will create positive habits,” use “I create positive habits.”   
4. Post it somewhere where you’ll see it every day. 
5. Reread your manifesto every morning and throughout the day. Try reading it before each meal. 

It is a work in progress. You can edit it by adding, removing, rewording, and reordering statements based on the challenges that are most important to you.

Here’s my body manifesto.

• I am in charge of my body. 
• I create my own definition of body health. I do not judge others, nor do I compare myself to others. 
• My body size is sufficient to be active, flexible, strong, and healthy enough to prevent illness and injury.
• I can make good choices for my body and my health.
• I tolerate discomfort and have good emotion regulation skills. I manage stress without turning to food. 
• I have insight into food triggers and manage cravings rather than give in to them. 
• I replace unhealthy habits with good ones. By making a 1% improvement every day, my life will change dramatically over time. 
• I practice perseverance. If I can do it for a day, I can do it for a lifetime. 
• I ensure a healthy food environment at home and stay in touch with my support system. 
• I view failure as an opportunity for growth.
• I am strong and capable of achieving my goals.

This is the first step in achieving your weight loss goals and maintaining them.

I created Goal Keepers: Losing Weight Is One Thing, Keeping It Off Is Another. Follow me on Goal Keepers Support on Facebook.