Losing weight can seem like an insurmountable task, but it's not impossible. "If you have built castles in the air, your work need not be lost," Henry David Thoreau wrote. "That is where they should be. Now put the foundations under them." Take control of your life with by taking the first simple steps to help lose weight and you will move steadily towards your goals.
Set Goals
Unrealistic goals set you up for frustration and failure. Focus on achieving a healthy, sensible weight for your age, sex and body type. A body mass index chart, such as the one provided by the National Institutes for Health, provides a useful guideline for healthy weight. If you are not sure how much weight you can or should lose, consult your health care professional.
Keep a Diary
Writing down an honest account of what you eat is a proven way to help you lose weight--and keep it off. In a Kaiser Permanente study, people who wrote down everything they ate in a food diary lost twice as much weight as those who didn’t.
Make Smart Choices
You don’t have to give up your favorite foods to lose weight. Reduce your calorie intake without feeling deprived by making substitutions such as using low-fat cheese instead of full fat, or enjoying a skinny latte instead of a mocha topped with whipped cream. Online resources such as the USDA’s Food-a-pedia give detailed information about fat and calorie content, and offer side-by-side comparisons to help you make the best choices.
Get Active
Physical activity is vital to achieving and maintaining weight loss NIH recommends at least 30 minutes of moderate-intensity activity all or most days of the week and up to 60 to 90 minutes to promote weight loss. That doesn’t mean you have to spend hours on a treadmill, though. Add activity to your routine by choosing stairs instead of elevators or walking to the shop instead of driving. Pick an activity you enjoy, such as running, swimming or dancing, and join a team or club for extra motivation. Gyms offer a wide variety of classes. Local local parks & recreation departments are a source of inexpensive fitness options ranging from organized hikes to yoga courses.
Seek Support
A weight-loss buddy can help you stay on track and achieve your goals. Friends, family members or partners can provide valuable encouragement, according to a 2008 study by Amy Gorin, assistant professor of psychology at the University of Connecticut. When one partner in a couple took part in a structured weight loss program, both showed “impressive” results in healthy eating patterns, activity levels and overall weight loss. Websites such as Weight Loss Buddy can connect you with a partner with similar goals and circumstances.
Reward Yourself
Positive reinforcement will encourage you to maintain a healthy weight loss program. Rather than having a blow-out when you reach your final goal, give yourself small, regular rewards. If you have followed your exercise plan for a month, treat yourself to a subscription to your favorite fitness magazine, for example.
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