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When you roll your sleeves up for a project you set your goals one by one. And you walk on the path to success step by step, with effort and patience. Having clear expectations for the project makes it easier for you to achieve your goals; being aware of the challenges you may face enables you to take measures. Likewise, determination and goal-setting are among the most defining steps to change our eating habits that have quite an impact on our day-to-day health and social life. A lasting weight loss, and maintaining weight loss, ultimately depends on a change of behaviour. You need to be determined and keeping goals diverse to achieve the ideal weight. The word ‘diet’ is oftentimes intimidating because it triggers the fear of hunger, the anxiety of having to stay away from the food you like, and the concern that your social life will be restricted.  With a healthy weight management, however, we aim to help you re-adjust your eating habits according to your social life while, at the same time, avoiding hunger and eating your favourite meals at certain intervals. Learning the principles of healthy nutrition, developing an awareness of nutrients and ingredients, and making a healthy nutrition plan a routine in your daily life through practical options, will enable you to achieve your ideal weight. Moreover, these will all support the weight maintenance process. Diversifying the goals rather than focusing on the numbers on the scale is key on the path to losing weight. The reason why people abandon diet plans after a certain period and fail to turn diet into a pattern is temptation to give up.  Giving up particularly at the end of 1st and 2nd months may give rise to fear of failure. What we need to do, however, is to focus on the change itself and know the gains of losing weight for us. It is quite important to manage the process of the psychological and physiological change at individual level. Self-motivation is all about knowing what one wants and focusing on the outcome. I ask why my clients are willing to lose weight in the first session, and then try to find out how losing weight will affect their lives and what outcomes it will bring. Generally, clients without a chronical condition consulting me to lose weight talk about the pounds they want to lose. Together with clients, we set the goals and outcomes; find some sources that boost their motivation; and then set out on a journey towards a lasting and healthy change of their eating habits. One key supportive tool is re-discovering the sources of motivation that remind us of our true aim at times when we are inclined to give up.  Spotting the aim that we would not be able to leave behind helps us achieve effective weight management. One should have their notebook and pen in this process to elaborate on the following important aspects: Why should I eat healthily? What kind of a gain will I have? How will I feel? What are my goals? After identifying short and precise goals you need to remind yourself of them. Find yourself solutions and proposals to make sure these goals are still fresh and inspiring. You may put stickers where they will catch your eye at home or at the workplace, and add photographs and images that you like. Acquiring healthy eating habits is a process, the duration of which may change depending on the person. One thing that really matters, though, is will and determination. Set your goals first. Then prepare yourself for a process of behavioural change that will lead you to your ideal weight.

Nutritionist  Öykü UMAN


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