MANILA, Philippines—I have closely worked with clients who experienced difficulties during and after the weight loss process, and I’ve observed a consistent pattern in their thoughts and actions that could either make or break their efforts.

Dr. Daniel Kirschenbaum explains why a weight controller behaves at different stages of weight control in his book “Weight Loss Through Persistence.” The complete process might last for a year or more, depending on how a person faces each stage.

Stage 1: Honeymoon

You have a noticeably high level of motivation. You can regularly write down your food intake and exercise, and you can lose from .5 to 2 pounds every week.

Use a journal in monitoring food intake and exercise habits.
Avoid high-impact activities that may cause stress and injuries.
Stay away from diets that will make you easily give up on your weight loss goals.

Stage 2: Frustration

After losing a huge amount of weight, you might decide to rest and reward yourself with foods you’ve always wanted to eat.
You can have a break but continue doing the weight loss strategies you learned during the honeymoon stage.
Talk to friends or people who’ve also experienced this stage and ask tips on how they were able to overcome this period.

Stage 3: Tentative acceptance

Enjoy physical activities as part of your daily routine. Eat whatever you want, but in moderation.
Get educated on exercises you can do anytime, anywhere like walking, home exercises and outdoor sports.

Stage 4: Shock and ambivalence

After the long process, you might look for quick fixes.
Stick to sensible and realistic weight control program principles.

Stage 5: Fear of success

Dr. Kirschenbaum explained that there are rare instances when some weight controllers sabotage their own efforts because they suddenly become afraid of becoming thin.
Learn to appreciate yourself as someone who is healthy, strong and fulfilled.

Stage 6: Lifestyle change

There is contentment about yourself, weight, eating and exercise behaviors.
Find more challenging activities like running, swimming, cycling or tennis.

E-mail the author at mitchfelipe@gmail.com