Losing and keeping weight off can be a struggle if you don't have a plan to get you to your goal. Rather than jumping into the last fad diet and risking your health, it's a good idea to first understand what got you into the place you are right now. Whether it was emotional eating, lack of activity or a lack of knowledge about nutrition, your primary goal should be changing that so the pattern won't repeat itself.
Have a Plan
If you have no clue as to what your current diet is or when or why you overeat, start by keeping a food diary for at least a couple of weeks. This will allow you to understand your eating habits so you know where you're failing and what needs to be changed. Setting up a meal schedule and making sure you have healthy food available is also important. Clean up your cupboards of junk food, and fill them up with healthy snacks, such as air-popped popcorn, canned fruit in light syrup or nuts. If you're always on the go, either bring food along with you or identify a few restaurants near your destination that serve light food that won't ruin your weight-loss efforts.
Think Long Term
Quick-fix diets can help you lose weight in the short term, but this is usually weight that comes back after you go off the diet. To lose fat weight, you need a plan that works slowly and changes you can live with in the long term. Whether you'd like to follow a specific weight loss plan or simply cut down on calories, make sure you're choosing something you can sustain for more than just a few days.
Long-term weight loss depends on a series of changes, part of which is exercise. According to the Diet Channel, working out is essential for weight loss maintenance. Even 30 minutes a day, split into two or three sessions can help if you're consistent and exercise most days of the week. Both cardio and weight training should be part of your program. Weight training builds muscle, which speeds up metabolism and helps you burn more calories even when at rest.
Set Realistic Goals
One to two pounds a week is a reasonable goal, according to the Mayo Clinic. Aiming for losses much bigger than that can make you feel like a failure when they don't happen. It's also important that you set what the Mayo Clinic calls "process goals." Instead of focusing on a total number of pounds to lose, focus on what you want to lose this week or this month. Or set a goal of how much you'll exercise or what dietary changes you plan on making over the next few days. Focusing on doable, short-term goals rather than looking at the final outcome will keep you motivated and give you a sense of achievement as you reach those milestones.
Have a Support System in Place
Whether that means joining a weight management group or taking your spouse along to the gym, having other people who are in the same health and weight loss or weight maintenance journey can help you stay in track. If there are no groups in your area, look for an online community or forum.
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