7 tips to lose excess weight, become the healthiest version of you

Healthy looks different on everyone.

While everyone’s physical health is uniquely theirs, there are some conditions that can throw health off balance.

Obesity is one of those conditions. It can increase the risk of medical conditions like high blood pressure, type 2 diabetes, heart disease and certain cancers. It can lead to depression, anxiety and low self-worth. Obesity affects all areas of life, including relationships and work.

The causes of obesity are complex. Genetic, biological and environmental factors often interfere with our best efforts to lose weight. Stress, anxiety and depression also influence our ability to maintain a healthy weight. Many of us use food to make ourselves feel better.

“Losing weight is one of the hardest, most frustrating and most psychologically taxing things a human can do,” said Karen Wick, personal trainer with Endeavor Health Fitness & Wellness Center. “But losing excess weight is possible with perseverance. It requires a long-term commitment, which can be challenging, but the results will come.”

A major aspect of weight control involves our emotions and how we relate to food. The thoughts, feelings and beliefs that influence our behaviors can sabotage our weight loss efforts.

The saying “you can’t outrun a bad diet” holds some water. While regular exercise is an important part of good health and weight loss, a healthy diet is the key to losing excess pounds and keeping them off.

Try these seven tips to get to the healthiest version of you:

1. Plan ahead. Allow adequate time in your day for buying, preparing and eating healthy food. Set an alarm if necessary so you don't get stuck watching TV or working at the computer.
2. Get moving. Plan when you will exercise, what the activity will be and the length of time. Set measurable fitness goals with dates to check on your progress.
3. Stock up on healthy snacks. With healthy snacks on hand when hunger strikes, you will be less likely to reach for the convenient, unhealthy option. Find ones that have a pleasing texture and taste. You may like the crunchiness of carrots or the smoothness of frozen yogurt. Drinking a cup of hot tea with your midafternoon snack may make it feel more satisfying. Try to control sugar cravings.
4. Ask family and friends for support. Ideally, working on weight loss together means you can encourage and support each other and help keep each other on track.
5. Stay "in the moment" while eating. Avoid eating at the computer or while driving, or multitasking while you eat. Tune into the experience of eating, what tastes and textures you feel like, how satisfying the food is, and what it feels like to be hungry or full.
6. Don't get caught in thinking traps. Reward yourself occasionally with an extra snack or a small dessert. If you have a bad day, don't use it as an excuse to go off your diet for a week. Remind yourself to get back on track as quickly as possible.
7. Tell yourself "I can do this." If you catch yourself thinking negatively, switch to thinking about other situations in which you successfully learned a new behavior. Visualize yourself resisting temptation or throwing the extra weight into the ocean to keep motivated.

“Don’t be afraid to reach out to a personal trainer or health coach for individual guidance, encouragement and accountability on the journey to better health,” Wick said. “And remember, consistency over perfection is the key to success.”