Obesity has become a U.S. health crisis according to the CDC. In spite of the multitude of diets (sensible and otherwise) and exercise programs available, in spite of the known risks of obesity, and in spite of public health campaigns in conjunction with individual doctor’s recommendations, over one-third of the U.S. population remains obese.

Obesity, defined as a body mass index (BMI) of 30 or greater, is based on height versus weight and is gender related as well. Many people are aware that they are obese or at least overweight, because they can see it in the mirror. They may attempt weight loss repeatedly, and even be successful at times, but gain the weight back. Each perceived “failure” has psychological effects, including decreasing self-esteem and increasing feelings of hopelessness and depression, that make it less and less likely that further attempts will be made.

Are you a person who has tried to lose weight but was unsuccessful in the long term? Or perhaps your doctor and those close to you have encouraged you to change your lifestyle, but you are not convinced it is worth it. Here’s some information on how to motivate yourself and achieve long-term normal weight!

First tip – recognize that you won’t achieve this completely on your own, and there isn’t any reason that you should try. How many top athletes would be successful without coaches and personal trainers? Actors have acting teachers and directors; businesspeople have consultants in various specialties. You are not any different, and the lifestyle change that leads to weight loss is not any different. You need support, and lots of it! This includes fitness buddies, personal trainers, diet counselors, face-to-face meetings, online meetings, message boards, phone calls, and last but not least, those closest to you – your family and friends. If you are not blessed with support in that last area, make sure you get even more of the other types.

Second – and you’ve probably heard this one before – change your attitude about what you are trying to achieve. It may seem that weight loss is the bottom line, since you can’t change your height and the only other variable in BMI is weight. But weight is a complex issue. It is affected by much more than just diet. Do your sleep well? Are you under a great deal of stress? Is someone close to you constantly nagging about your weight or some other attribute? Are you physically ill? What is your financial situation? Do you smoke, drink, or use drugs? All of these will have an effect on your weight over time, which means you may lose weight today but without overall lifestyle changes, the weight may not stay off. You may need specialists (including doctors) to help with some of these issues.

Third, find an eating plan that is relatively easy for you to follow long-term, meets your nutritional needs, and limits spontaneous eating decisions. The reason diets like Nutrisystem and Jenny Craig work is because they take away the choice of what to eat. You may not want to go that extreme, especially not long-term, but some limits are good.

Here’s one concept that uses a modified New American Plate model from the American Institute of Cancer Research. The goal is to feel full with a 450 calorie meal. The meal should last at least 20 minutes. Divide your plate into four equal areas. Fill two portions with vegetables (prepared with little added fat or salt). Another portion of the plate is for whole grain, and the final fourth for protein (low-fat). Using the Healthy Eating Pyramid, you will have whole grains at most meals and vegetables in abundance. Fruit can be eaten 2-3 times per day but remember portion sizes (see resources below). Nuts and legumes are appropriate 1-3 times a day, but focus on the legumes which are lower in fat. Fish, poultry and eggs 0-2 times per day, and dairy (or a calcium supplement) 1-2 times a day, finish off your pyramid. Of course, red meat, butter, white bread, white rice, potatoes, pasta and sweets can be eaten, but sparingly. That means small portions and not too often.

Finally, increase your physical activity. When we hear this we generally see the word “EXERCISE” in neon lights, but that’s only a subset of physical activity. Short periods of movement do add up and they decrease your risk of certain obesity consequences such as heart attacks. Increase movement involved in activities of daily living – think like an INefficiency expert! For example, if you need to go to the garage for three things, make three trips even if you can carry them all at once.

Of course, regular, prolonged, low intensity movement is also important and that gets closer to what we think of as “exercise”. The ideal is about an hour, but working up to it is wise. An hour sounds like an awfully long time and most of us believe we don’t have an extra hour, so we end up doing nothing. Start with 10 or 15 minutes – or even 5!

One more tip: if you haven’t already read my review of Sparkpeople.com, I strongly recommend you do so! Or, just go directly to the site. In my opinion it is THE best weight-loss, fitness, and overall lifestyle change website there is! Good luck, and feel free to contact me (look to the right, next to “Forum”) if you have comments or questions.