{"id":7876,"date":"2016-01-25T07:00:57","date_gmt":"2016-01-25T12:00:57","guid":{"rendered":"http:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/?p=7876"},"modified":"2016-01-22T16:24:41","modified_gmt":"2016-01-22T21:24:41","slug":"10-components-of-lasting-weight-loss","status":"publish","type":"post","link":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html","title":{"rendered":"10 Ways to Make Weight Loss Last"},"content":{"rendered":"<p><a href=\"http:\/\/www.freedigitalphotos.net\/images\/agree-terms.php?id=10029470\"><img decoding=\"async\" class=\"alignleft size-medium wp-image-7877\" src=\"https:\/\/wp-media.beliefnet.com\/sites\/258\/2016\/01\/ID-10029470-200x300.jpg\" alt=\"ID-10029470\" width=\"200\" height=\"300\" \/><\/a>Losing weight is no easy task. So when you make a decision to drop a few pounds, what should be included in your weight loss plan in order to be successful at not only losing weight, but keeping it off?<\/p>\n<p>Having worked with hundreds of people over the years and writing several books on this topic, losing weight and keeping it off must address these 10 areas:<\/p>\n<ul>\n<li><strong>Physical examination.<\/strong> Make sure there are no physical issues to stop or cause you to lose\/gain weight. Have your physician check you out and give you the green light to start losing weight.<\/li>\n<\/ul>\n<ul>\n<li><strong>Exercise.<\/strong> You need to do this, not to drop pounds, but to stay fit. Exercise has multiple health benefits and is necessary to maintain weight loss, but it won\u2019t peel the pounds off quickly.<\/li>\n<\/ul>\n<ul>\n<li><strong>Nutrition<\/strong> and a sensible eating plan for weight loss. Fad diets cannot be sustained over time. Use one of the many sensible plans like Weight Watchers, the DASH Diet, the Mediterranean Diet, etc. Remember, it is lifestyle changes that matter!<\/li>\n<\/ul>\n<ul>\n<li><strong>Change the daily patterns<\/strong> of your eating\u2013this is a behavioral change that is needed for success. Don\u2019t skip breakfast or eat because of environmental cues that might trigger you, e.g., TV, the car. Look at your triggers and make changes.<\/li>\n<\/ul>\n<ul>\n<li><strong>Change the way you think<\/strong>. Develop a positive relationship with food. Food is not your enemy. Eating should not be a battle that depresses you. Food is to be celebrated, enjoyed and used as a source of nourishment.\u00a0For more help, I recommend my book, <a href=\"http:\/\/www.amazon.com\/Press-Pause-Before-You-Eat\/dp\/1439148643\/ref=sr_1_1?ie=UTF8&amp;qid=1450912042&amp;sr=8-1&amp;keywords=press+pause+before+you+eat\"><em>Press Pause Before You Eat<\/em><\/a>. It will help you develop a positive relationship with food.<\/li>\n<\/ul>\n<ul>\n<li><strong>Change the way you cope<\/strong>\u2013stress and emotional eating is usually what keeps people stuck. This is an area most of us have to work on continuously as it is easy to eat our emotions. Substitute others ways to cope.<\/li>\n<\/ul>\n<ul>\n<li><strong>Review your self-control strategies.<\/strong> Helps like removing temptation, eating small portions, eating at the table, not keeping snacks in the house, etc., make a difference in self-control. Out of sight, out of mind works!<\/li>\n<\/ul>\n<ul>\n<li><strong>Deal with the past and hurts<\/strong>. It\u2019s too easy to eat when you are upset so work on triggers like past hurts. You don\u2019t want to dive into the ice cream when a break up occurs. This only reinforces using food for comfort.<\/li>\n<\/ul>\n<ul>\n<li><strong>Deal with relationship issues<\/strong>. Make sure you are not eating in response to conflict or relationship issues. On-going relationship issues can be a source of turning to food to feel better or deal with stress. Get a copy of my book, <a href=\"http:\/\/www.amazon.com\/We-Need-Talk-Successfully-Navigate-ebook\/dp\/B00MBTY84M\/ref=sr_1_2?ie=UTF8&amp;qid=1452865408&amp;sr=8-2&amp;keywords=we+need+to+talk\" target=\"_blank\">We Need to Talk<\/a> and work on dealing with conflict in healthy ways.<\/li>\n<\/ul>\n<ul>\n<li>When you slip up, <strong>allow yourself that mistake<\/strong> and get right back on track. When people give in and go off their eating plan, they tend to give up. Just say, \u2018No big deal. I can get right back on my plan at the next meal.\u201d<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Losing weight is no easy task. So when you make a decision to drop a few pounds, what should be included in your weight loss plan in order to be successful at not only losing weight, but keeping it off? Having worked with hundreds of people over the years and writing several books on this&hellip;<\/p>\n","protected":false},"author":419,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[32,82,30],"class_list":["post-7876","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-lose-weight","tag-weight","tag-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Ways to Make Weight Loss Last<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Ways to Make Weight Loss Last\" \/>\n<meta property=\"og:description\" content=\"Losing weight is no easy task. So when you make a decision to drop a few pounds, what should be included in your weight loss plan in order to be successful at not only losing weight, but keeping it off? Having worked with hundreds of people over the years and writing several books on this&hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html\" \/>\n<meta property=\"og:site_name\" content=\"Doing Life Together\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/drlindamintle\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-01-25T12:00:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-01-22T21:24:41+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/files\/2016\/01\/ID-10029470-200x300.jpg\" \/>\n<meta name=\"author\" content=\"Linda Mintle\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@drlindamintle\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"10 Ways to Make Weight Loss Last","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html","og_locale":"en_US","og_type":"article","og_title":"10 Ways to Make Weight Loss Last","og_description":"Losing weight is no easy task. So when you make a decision to drop a few pounds, what should be included in your weight loss plan in order to be successful at not only losing weight, but keeping it off? Having worked with hundreds of people over the years and writing several books on this&hellip;","og_url":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html","og_site_name":"Doing Life Together","article_author":"https:\/\/www.facebook.com\/drlindamintle\/","article_published_time":"2016-01-25T12:00:57+00:00","article_modified_time":"2016-01-22T21:24:41+00:00","og_image":[{"url":"http:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/files\/2016\/01\/ID-10029470-200x300.jpg"}],"author":"Linda Mintle","twitter_card":"summary_large_image","twitter_creator":"@drlindamintle","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html","url":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html","name":"10 Ways to Make Weight Loss Last","isPartOf":{"@id":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html#primaryimage"},"image":{"@id":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html#primaryimage"},"thumbnailUrl":"http:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/files\/2016\/01\/ID-10029470-200x300.jpg","datePublished":"2016-01-25T12:00:57+00:00","dateModified":"2016-01-22T21:24:41+00:00","author":{"@id":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/#\/schema\/person\/1e16a9c7332cfcc5b5d89e4ba3a36142"},"breadcrumb":{"@id":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html#primaryimage","url":"http:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/files\/2016\/01\/ID-10029470-200x300.jpg","contentUrl":"http:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/files\/2016\/01\/ID-10029470-200x300.jpg"},{"@type":"BreadcrumbList","@id":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2016\/01\/10-components-of-lasting-weight-loss.html#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether"},{"@type":"ListItem","position":2,"name":"10 Ways to Make Weight Loss Last"}]},{"@type":"WebSite","@id":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/#website","url":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/","name":"Doing Life Together","description":"Relationship Doctor, Mental Health, Emotional Wellness, Relationship Advice &amp; Entertainment","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/#\/schema\/person\/1e16a9c7332cfcc5b5d89e4ba3a36142","name":"Linda Mintle","description":"It is rare that a trained academic who speaks passionately to the heart of people providing real answers to real life problems is so relatable. Dr. Linda\u2019s fun personality and expertise comes through whether she\u2019s helping her audience stress less or make peace with their thighs! Dr. Linda has her Ph.D. in Urban Health and Clinical Psychology and is a national expert on mental health. She has specialized in the treatment of eating disorders, anxiety, depression and pain management. With 30 years of clinical experience working with couples, families and individuals, she brings her common-sense approach to people who want to live in positive mental health. Dr. Linda is also a bestselling author with 21 book titles to her credit, a radio host of the Dr. Linda Mintle show, professor, national speaker, winner of the Mom\u2019s Choice Award, a national news consultant, featured writer for Beliefnet and hosts her own website. Her academic appointments keep her abreast of current research in her areas of expertise. Her media experience includes seven years as the resident expert for ABC Family\u2019s Living the Life television show and regular appearances on network television and radio. It is often said that being with Dr. Linda is like having coffee with a friend. She makes the complicated issues of relationships and mental health easy to understand and applicable to everyday living. The ease she has with people, coupled with her clinical training and experience makes her a sought-after speaker on college campuses, conferences and special events. Whether she is doing a TV skit with Tim Conway or discussing teen violence with Queen Latifa, Dr. Linda will entertain, educate and integrate faith and mental health in everyday living. Check out her latest book Hope and Healing for Anxiety, a whole-person approach to eliminate anxiety. .","sameAs":["https:\/\/drlindamintle.com\/","https:\/\/www.facebook.com\/drlindamintle\/","https:\/\/www.instagram.com\/drlindamintle\/","https:\/\/x.com\/drlindamintle"],"url":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/author\/lmintle"}]}},"_links":{"self":[{"href":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/wp-json\/wp\/v2\/posts\/7876","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/wp-json\/wp\/v2\/users\/419"}],"replies":[{"embeddable":true,"href":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/wp-json\/wp\/v2\/comments?post=7876"}],"version-history":[{"count":2,"href":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/wp-json\/wp\/v2\/posts\/7876\/revisions"}],"predecessor-version":[{"id":7890,"href":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/wp-json\/wp\/v2\/posts\/7876\/revisions\/7890"}],"wp:attachment":[{"href":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/wp-json\/wp\/v2\/media?parent=7876"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/wp-json\/wp\/v2\/categories?post=7876"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/wp-json\/wp\/v2\/tags?post=7876"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}