Commit to making small changes

The only way to achieve permanent weight loss is to make small, gradual, and permanent changes to your lifestyle, including your exercise and nutrition habits.

Changes must be made one at a time and repeated consistently until they become a permanent part of your lifestyle.

Commit to making permanent changes

Before you make any changes, ask yourself: Can I see myself doing this for the rest of my life?

If your answer is “No”, don’t make the change. Your results will last only as long as the change does.

How many times have you stopped a diet only to gain back the weight you lost and maybe more?

2. Ignore weight loss ads, supplements, and their claims

You are bombarded daily with false information and misconceptions that lead you to believe there is a quick and easy way to lose weight. There isn’t.

“Nothing worthwhile comes easily. Work, continuous work and hard work, is the only way to accomplish results that last.” ~Hamilton Holt

Weight loss ads are deceptive

Infomercials can use fake “doctors”, pay “consumers” for their testimonials, and hire actors and models for ads.

There is no regulation of weight loss supplements

Manufacturers do not have to prove to you or anyone that:

  • Their supplement is safe and effective.
  • Claims about their supplement are true.
  • The product contains what the label says.

Some supplements have been found to be contaminated with prescription drugs for depression, seizures, heart disease, and erectile dysfunction. Others have been found to contain experimental drugs and drugs not approved for use in the US.

False claims are everywhere

Despite what manufacturers and marketers lead you to believe, it is NOT possible to lose 2+ pounds per week for a month or more without healthy eating and exercise.

Even the disclaimer will tell you this, although it’s purposely written in small, blurry print or flashed too quickly for you to read.

3. Ignore the most common false fitness claim

You can’t choose where you want to lose weight

Regardless of what ads, infomercials, and commercials lead you to believe…You can’t lose weight or fat from a specific part of your body with a specific exercise.

For example:
  • You can’t lose fat from your stomach by doing abdominal exercise.
  • You can’t lose fat from your thighs by using a thigh machine.

Spot reduction is a myth, meaning you can’t pick a spot on your body and reduce the fat from that area with with a specific exercise.

You can reduce your overall body fat with cardiovascular exercise, strength training, and healthy eating. However you can’t choose where the fat will come off or how much you’ll lose from a certain area of your body

4. Make your long-term commitment

Ask yourself: Am I ready and willing to commit to making permanent changes to my lifestyle to achieve permanent results?

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstances permit. When you’re committed to something, you accept no excuses, only results.” ~Unknown

Stephanie's Certifications and Experience
About the Author
Stephanie Averkamp

About the Author was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...