Fat Loss Action Steps

The path to sustainable fat loss needs a beginning. As you put your new knowledge to work and embark on a comprehensive fat-loss method, there are several things you can do. The goal is to maximize your knowledge so that you are prepared to make informed decisions for your best approach.

• Consult with your doctor before starting any fat management program. It is a good idea to get a complete physical before beginning a diet and/or exercise program to rule out medical limitations.
• Ask your doctor or pharmacist if any of the medications that you’re taking might affect your fat-loss success by increasing your appetite or slowing your metabolism. The good news is that in almost all cases other drugs are available that treat the same condition but do not affect fat. It is worth finding out whether a simple change in your medication can remove this potential obstacle.
• Think about fat-loss methods that you have used in the past. How many of the factors that predict successful fat loss and sustained fat loss were part of these methods? Are there things that you could have done differently to include more factors?
• What do you see as your “happy” fat and when do you see yourself achieving it? If your answer is a fat that is less than 90% of your current body fat and your time frame for reaching that fat is in less than six months, rethink your expectations. A reasonable goal is a loss of 10% of your current fat over six months. Start with that goal—you may very well surprise yourself by exceeding it!
• Identify at least three people you know who have successfully lost fat and are keeping it off.
• Find out about their experience— what method they used, what strategies and approaches they took to make it work for them, and what they are doing to sustain the fat loss. Compare what they tell you about the factors of successful fat loss, the factors for sustained fat loss, and the basic components of a fat-loss program.
• Remind yourself often and with confidence that sustained fat loss is possible.Your body will not undermine your achievements by slowing metabolism so that you gain the fat back.