Sssh! You don’t want to tell everyone you’re trying to reinvent yourself, says Una Rice, but do get your family on board for extra support…

Are you a secret weight-loss struggler? Be honest. There’s no judgement here. There you are one day, simply clearing out the bookshelves, musing over the novels you’ve enjoyed, when you notice something. It’s that old bikini diet book, from 14 years ago. Then you find the celebrity endorsed one. And the countdown-to-the-little-black-dress guide, from three years ago. Followed by the calorie guide to the diet plan you purchased last year… Then it dawns on you. That creeping realization, like an unwelcome visitor. You are a secret weightloss struggler.

When you realise there’s a pattern, that you’ve been struggling with weight for as long as you remember, it’s a jolt alright. It can dampen our spirits.

But don’t panic, because this can also be your best friend; a moment of lucidness.

You can choose to look on all those books as diet fails, or, you can choose to look upon them as the unwavering interest you have in improving yourself – possibly at times when you were overwhelmed with commitments. So yes, please give yourself a break. If we assume that ‘things got in the way before’ then we can move to the next bit, which is starting over, this time with heaps of family support.

9-POINT PLAN

1> INCLUDE THE FAMILY

First stop is to tell the family you fully intend to stay on track, and you’ll need their help. Those extra fresh healthy nibbles you stack away in the fridge are not to be disturbed by a ravenous teenager, and no, you won’t be available for lifts at a certain time because you’ll be out on your run/walk/at yoga. And can they please stop bringing home fish ‘n’ chips and pizza.

2> COMMIT TO DE-STRESS

A lifestyle change that propels us to our desired weight/shape/size, shouldn’t bring us out in a cold sweat. We want to feel enthusiastic, happy, and fired up, love ourselves in the now, whilst working on our goals. It’s far better to feel happy as we go about getting rid of that first or last stone, than being miserable and stressed.

Studies have found that patients with abdominal obesity have higher levels of cortisol – the stress hormone. This may be the greatest sign that personal weight management is about more than just another diet plan; the lifestyle, the whole way the life is lived on a daily basis should be addressed.

3> WRITE IT DOWN

Words are powerful and there’s something about writing something down that helps us believe it’s possible. This is where you design your plan ninto existence, from the foods you eat, to the exercise you take, down to the very clothing you will be wearing as you reach for your goals. So yes, this means ordering some gorgeous fitness gear and trainers that make you feel good already.

4> CONSIDER WHAT WORKED BEFORE

You’ve had successes in the past. What were they? Maybe it was drinking more water in the day, replacing milky tea for green tea, no snacks after 6pm, watching portions, replacing processed foods with wholefoods. If these things worked for you before, they will again.

5> WHAT SUPPORTED YOU IN THE PAST?

Was it planning in advance and knowing what you’d be eating for the next five days and making sure the fridge was stocked up? Was it being part of group, or being weighed by someone else and feeling ‘accountable?’ If that worked for you before it will again.

6> DON’T DEPRIVE YOURSELF

Make a list of all the stuff you ache for when it’s restricted. Is it cream cakes or crisps? A couple of glasses of wine? Latte coffee? Often, it’s the idea of depriving ourselves that makes us reach for the very stuff we’ve put off limits. Now is the time to think about how to minimize these treats, or what to replace them with.

7> MAKE A MIND-SHIFT

At some point many people realise that although diets have some success, short term plans give short term gains – and overall, it’s actually about altering the lifestyle. Therefore, a change in mindset is required. If it takes around 21 days to make a new habit stick, then put a calendar on the wall and mark this clearly so this point is visible.

8> CONSIDER WHY YOU STALLED

Perhaps you were too tired with family and work commitments to include a physical activity. Maybe cooking up feasts for the family put you off track. There are many situations when we can be knocked off our best laid plans – including when we lapse mover a weekend. Making the resolve not to, and to keep going regardless, is a moment of clarity and takes real discipline.

9> BANISH THAT SNACK ATTACK

What do you do between 6pm and 11pm? If this is the time when you tend to become ‘snackish’ consider how you can get distracted with something else, and make your last meal more satisfying, perhaps by including more protein. Going to bed earlier, for instance at 9.30pm might help as well. Hopefully you’ll be reading a book or listening to a podcast - not walking past the fridge - but there’s also evidence that earlier to bed can support weight loss. And an earlier morning start frees you up for some new moves – even just ten minutes of stretching, running on the spot or dancing to your favourite music.