Losing weight can be challenging, but with the right tools and information--along with a healthy dose of motivation--you will be able to accomplish your goals. While it may be tempting to try a quick-fix weight loss scheme, remember: "Slow and steady wins the race." If you lose weight healthfully, by modifying your eating habits and increasing your activity level, you are more likely to keep it off in the long run--which is your ultimate goal.
Develop a Plan
You're probably pretty motivated right now and want to jump in and start losing weight. That's great, but attempting weight loss haphazardly, without a clear plan of action, can be frustrating and is not likely to be successful. Take some time to think about what you want to accomplish and how you are going to do it.
The first goal to figure out is how much weight you want to lose. You should also know how quickly you want to get to this goal--and how many pounds would you need to lose per week. You should decide which steps you'll take to lose the weight. You will need to either cut calories or increase your activity level--or both. Figure out what changes you'll need to make to achieve this. You should also know how you will continue to motivate yourself.
It is critical to consider if your plan is realistic and healthy. You may benefit from meeting with a registered dietitian who can help you set up your plan and guide you towards weight loss success. You can find a registered dietitian in your area through the American Dietetic Association (see Resources).
Keep a Food Diary
Keeping a food diary--writing down everything you eat and drink every day--is a key way to control your intake and identify problem areas. You probably take in extra calories without realizing--sampling ice cream at the supermarket, taking candy every time you pass the secretary's desk--and those extra calories could keep you from losing weight. By writing everything down, you will become more aware of the food you're putting in your mouth, which can reduce mindless eating.
Once you have a few days worth of food diaries, use them to identify where you can cut calories. If you can cut just 100 calories from your daily intake, you should lose 10 lbs. in a year, according to the American Dietetic Association.
Go for a Walk
Increasing your activity level is not only a surefire way to burn more calories; it will also help you maintain weight loss and prevent heart disease and diabetes, according to the Centers for Disease Control and Prevention. Walking for exercise is an easy way to boost your activity level. You can walk almost anywhere, and it doesn't require any special equipment--just comfortable clothing and supportive sneakers.
The American College of Sports Medicine recommends at least 30 minutes of moderate activity--such as walking--five days a week. If you are currently very inactive, start out with smaller goals--perhaps 20 minutes of walking three days a week--and work your way up.
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