Feeling nervous and uncertain is understandable when beginning a new weight loss program. The risk of failure is real, and it may seem as if the stakes are very high. The key to calming down is building a program that progresses gradually and makes you feel comfortable and confident. Overcoming feelings of doubt or nervousness with small measures can make a big difference over time.
Finding Calm
One action that often helps ease feelings of nervousness is establishing a routine and sticking to it. To begin, try to exercise at the same time every day, and choose exercises that are comforting rather than intimidating. For example, start off with a daily walk, and work up to trying new workouts or exercise DVDs. Include favorite foods in a daily diet to rely on some familiarity. Repress the urge to rush. Instead, relax. The Centers for Disease Control and Prevention points out that people who lose weight slowly, at one to two pounds per week, are more likely to keep it off over time than those who lose it quickly.
Diet
Changes in diet can feel foreign at first and are often hard to adopt. Start small, with gradual changes. HelpGuide.org recommends replacing pancakes with oatmeal, lattes with regular coffee and soft drinks with water. At each meal, pick out items from the U.S. Department of Agriculture food pyramid, which consists of five groups: fruits, vegetables, low-fat and nonfat dairy products, lean proteins and grains, with a focus on whole grains. Over time, increase the number and significance of the changes in a daily diet, and work to reduce the total amount of fat, sodium, sugar and cholesterol you consume.
Exercise
The Cleveland Clinic recommends creating a comprehensive fitness routine that includes stretching, aerobics and strength training. Fortunately, none of those exercises require special equipment or a gym membership, so it can be easy to try all of them on a regular basis. Consider body-strengthening moves such as the plank, the quadruped, crunches, push-ups and sit-ups. Try simple cardio activities such as walking, jogging or swimming, and gradually increase the intensity of each. Stretch thoroughly before and after each workout.
Activity
Exercising doesn't always have to be a formal process that involves a lot of time and effort. The Harvard Health Letter maintains that it's possible to burn extra calories and get fitter by increasing the amount of physical activity in a typical day. The Harvard physicians suggest walking or biking instead of driving, parking far away from destinations, swinging your arms when you walk and cleaning the house more often.
Tips
Rely on positive language and calming thoughts with any weight loss routine. Think "I'm making a lot of progress!" or "It was good to take a walk today!" instead of "What if I fail?" or "I shouldn't have eaten that brownie!" Seeking support is another helpful step. People who are trying to lose weight are less likely to feel nervous or upset if they have family members and friends with whom they can sympathize and talk. Finally, keep in mind personal thoughts that are especially motivating, as they can do a lot to help to quell nervous feelings.
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