Weight loss tips from the Duchess of York

She’s kept it off through Weight Watchers. Now Sarah Ferguson, the Duchess of York, reveals more about her weight loss journey in the new book, Weight Watchers Start Living, Start Losing: Inspirational Stories That Will Motivate You Now.

Here’s an excerpt:

I didnâ€™t always know I was an emotional eater. Before I began the Program, everything in my life revolved around foodâ€”I was always looking for my next fix. Whether I was happy or sad, even tired. Actually, that is the perfect example: If I had been this tired a decade ago, I would have reached for the nearest bagel because I thought it would give me a kick. Now I know that when Iâ€™m tired I need sleep, not food.

The Duchess of York struggled with yo-yo dieting in the past. But she has learned to keep her weight under control. How? Here are some of her tips:

1. Get support.
A good support network can be a positive force in your life. Seek out support from your spouse, a friend, a family member, even your children. Use their shoulders; you’ll do the same for them at one time or another. If you find it might be too difficult relying on close friends or family members, find a support group that makes you feel comfortable and welcome.

2. Feed your body & soul without food.
It took me a long time to realize that a lot of my overeating stemmed from stress and unhappiness. I regained control over my weight when I finally learned to hit the pause button when I feel the urge to grab something to eat rather than deal with my feelings.

3. Forgive yourself.
Stress and upset have a way of wearing me down. That’s when I’m most vulnerable to emotional eating. So I take better care to avoid situations that will leave me flat out exhausted and I try not to dwell on regret. And when I find myself in the danger zone it really helps me to reach out and ask for some support from family and friends; I also talk to my Leader to get right back on track.

4. Celebrate accomplishments.
The day I reached my goal weight was one of the proudest of my life. Everyone was so supportive and positive, but even more important is knowing that I have what it takes to keep my weight under control. It’s a great feeling and reason to celebrate a little everyday.

5. Say “no” to negativity.
After years of yo-yo dieting I was convinced that any attempt to lose weight would ultimately fail. That kind of negative thinking only breeds more negativity and virtually assures failure. Now I focus on what I can doâ€”and I make sure to count my successes rather than expect failures.

6. Make time for exercise.
Squeezing regular exercise into a busy life can be an enormous challenge, but it is possible. The key was to find what works best for meâ€”so when I’m traveling, which is often, I try to be realistic about what my schedule will allow. A short workout is better than none and keeping up my commitment to fitness is good for my mind, body and soul. And I’ve also learned that it doesn’t have to be in a gym to count as exercise. When in doubt I always know I can reliably fit in a workout first thing in the morning before the day’s schedule becomes too demanding.

7. Eat deliciously.
Eating well doesn’t mean I have to sacrifice delicious foods. I have a healthy eating routine that is based on foods I really enjoy. And I’m quite adept at navigating menus or planning ahead to make sure I’m going to be eating something healthy and enjoyable.

8. Dress for success.
I have a good idea of what styles flatter my figure. I find that monochromatic outfits can be quite slimming and I still get a kick out of leggy skirts that show off my long legs. Dressing well and feeling pretty is a great way to celebrate my success at weight control.

9. Set healthy examples for loved ones.
By establishing a healthier relationship with food for myself, I also set a good example for my daughters so they won’t have to repeat my struggle with weight. I think it is wonderful that so many Weight Watchers members take what they learn about healthy diet and lifestyle and bring it to their family, because it’s a gift that can last a lifetime.

10. Think “more.”
There’s so much good that comes from reaching your goal weight, but remember all that life holds for you when you are feeling confident and in control. Keep dreaming and setting new goals for yourself, whether it’s changing jobs, improving relationships, running an extra mile on the treadmill. I find that visualizing my goals helps me take the steps needed to achieve them. I was so excited when I turned 40 just thinking about all the possibilities ahead.