To successfully lose weight, you must follow a series of logical steps designed to help you reach your goal weight. It's important to live your life at a healthy weight if you want to reduce your chances of developing certain diseases. In addition to improving your self-esteem, maintaining a healthy weight will provide you with more energy. Design a weight loss program that will help you achieve your goals.
Goals
When you set weight loss goals for yourself, consider more than just the number on the scale. Set realistic goals that focus on lifestyle changes and improving your health, recommends MayoClinic.com. When you set weight-related goals, break your weight-loss into smaller increments. Don't focus on the final number--concentrate on losing five pounds at a time. Your lifestyle goals should include improving your level of fitness, as well as your ability to perform a task or participate in a desired activity.
Food
To lose weight, you must reduce the number of calories you consume each day. It takes a deficit of 3,500 calories to lose one pound. If you reduce your normal food intake by 300 calories a day and burn 200 calories through exercise, you'll likely lose a pound a week. When choosing your food, remember that all calories are not equal. While an average-size candy bar has about 250 calories, it contains little nutritional value. Skip the candy in favor of 6 ounces of Greek yogurt, two pieces of reduced fat bread and an orange--combined, these foods also add up to about 250 calories. Take time to plan your meals each week to help track your calories--this will help you stick with your plan.
Exercise
Committing to an exercise plan is an important step in your weight loss journey. A 2004 study published in the "Annals of Internal Medicine" found that "the groups combining diet with exercise lost more weight and more fat and had a greater improvement in the abdomen-to-hip ratio than did the groups using diet alone." Plan to exercise at least three days a week for a minimum of 30 minutes. You can divide your exercise time into 10 to 15 minute segments if scheduling is a concern. Choose an exercise you enjoy, such as dancing, walking, hiking, jogging or cycling. Each week, include two days of strength training to help increase your lean muscle mass.
Support
Joining a support group during your weight loss efforts will help you in your journey. A group can offer you encouragement and nutritional help. It also provides you with a place to talk about your weight loss experience. Rely on a group of friends, an established community organization or join an Internet support group. A 2004 study published in "Obesity: A Research Journal" found that an Internet support group and a face-to-face group were equally effective in helping participants lose weight. Focus on finding a group that fits your personality and needs.
References
- The Mayo Clinic Diet: Make Sure Your Weight-Loss Goals are Realistic; Donald Hensrud; March 31, 2010
- BMI Calculator: Calorie Intake to Lose Weight
- CaloriesPerHour.com: Food Calories & Nutrition Calculator
- Annals of Internal Medicine: Evidence for Success of Exercise in Weight Loss and Control; Steven N. Blair; 2004
- Obesity: A Research Journal: Effect of Internet Support on Long-Term Maintenance of Weight Loss; 2004
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