Like everything in life, there seems to be some hidden code, mystic secret or magic formula for success.  I like to call the process of achieving success “cracking the code”.  What you are about to read are eight absolute essentials for achieving weight loss success regardless of what program, pill or diet you choose.

Here is the hidden code:

1.  The Goal:

Know what you are going to do, by when, and with what resources.  Write it out.  Including a list of resources you might need such as walking shoes, a low-fat cookbook, a food diary, etc.

2.  Know Why:

You must have an intense, burning desire to achieve your goal.  A desire that creates a feeling or emotion just thinking about it.  Write out why – to look great at a special event, to feel lean and sexy, to reduce your risk of disease.  It only has to have a powerful meaning to one person – and that’s you.

3.  Eat Right, Be Active, Sleep Well:

These three things are inseparable if you want to achieve weight loss success.  Create a rhythm in your life that makes a healthy diet, exercise and sleep a natural way of life.  Diet, exercise and sleep are a three part harmony, the holy trinity of health, the 3 sides of a triangle.  Make it your mantra – say it with me right now “eat right, be active, sleep well”.

4.  Self-monitor to Know What Works:

Studies show that those who self monitor 6 out of 7 days per week are more successful than those who don’t.  You have to be aware of your habits, adjust your behavior and be consistent.  This can only be achieved if you keep a daily journal to discover what works for you and to keep you on track with successful behaviors.   

5.  Have a Coping Strategy:

Learn the best way to cope with your problems whether your problems are about food or other life stresses.  Be compassionate with yourself and create ways to deal with your problems that don’t undermine your weight control efforts. Identify options and have at least 3 viable options for solving serious problems.  This may mean employing the help of a counselor.  

6.  Mitigate Binges:

Lessen the impact of a binge by getting rid of all high calorie foods in your home and replacing them with lower-calorie alternatives.   If you know you have a tendency to grab chocolate or other sweets in a moment of weakness, make sure you have low-calorie, or sugar-free but satiating “cheat foods” on hand.  If you over do it – “my bad’ – but it won’t be a total sabotage of your efforts.  

7.  Have a Back-up Plan:

Everyone periodically encounters lack of motivation or, lack of time, or lack of energy to exercise.  Decide now what you will do when exercise seems impossible (either emotionally or physically).  You can add extra steps to your daily routine, walk your dog on a longer-than-usual route, or simply do 10 push-ups before going to bed.  The point here is to be consistent with following through, even in the smallest of ways.

8.  Focus on the Positive and Reject the Negative:

Replace negative thoughts with positive alternatives, especially if your negative self-talk is aimed at you.  Everyone makes mistakes, so don’t beat yourself up.  Take responsibility for your overall weight but don’t let it become shame.  Shame is bad –  to forgive yourself and get-over-it is good.  Get back on track, the only thing that matters is what you are doing right now – the past and the future are a product of your imagination.