Whether you have struggled with your weight your entire life or only recently, losing pounds and inches can prove difficult without the proper plan. Fad diets and quick fixes often fail, leaving you discouraged and feeling like a failure. If you are motivated, however, losing weight is moderately easy with a little patience and perseverance.
How To Lose Weight for Beginners
Step 1
Dedicate yourself to weight loss. Losing weight and keeping it off requires dedication, patience and a permanent commitment. Before you begin your weight loss regimen, make sure you truly want to and are ready to lose weight. Attempting to lose weight due to external pressure will not yield the same permanent results as losing weight for your own self-esteem and pleasure. According to the MayoClinic.com, you also need to make sure the timing is right. You cannot fully dedicate yourself if you must attend to other major life issues, such as an upcoming marriage or financial problems.
Step 2
Set realistic goals. Focus not only on your ending goal of losing a certain amount of weight, but also on "process goals" that pertain to habits you will change to reach your outcome goal, advises the MayoClinic.com. An example of an outcome goal would be "to lose 40 lbs.," while an example of a process goal would be "to exercise regularly." The process goals change your habits, which will keep the weight off for good. You may also find it beneficial to set smaller goals along your weight loss journey. Aim for a weekly weight loss of 1 to 2 lbs. and celebrate those successes along the way to your end goal.
Step 3
Consume fewer calories. Ultimately the amount of weight you lose depends on the caloric deficiency you create. Your body requires a certain amount of calories to live and function at your activity level. If you consume the same amount of calories, you will maintain your current weight. If you consume more, you will gain weight. You want to eat less than what your body needs to live and maintain your activity level to lose weight. According to HelpGuide.org, you need to eat 500 calories less than your typical diet to lose one pound of fat per week.
Step 4
Choose healthier foods. HelpGuide.org recommends eating more fruits and vegetable as snacks and as side dishes, eating complex carbohydrates such as whole wheat bread, eating lean protein like beans or nuts, drinking more water and taking a daily multivitamin. All of these healthy choices help you feel fuller longer and give you more energy, while ensuring adequate nutrition and assisting with your weight loss. HelpGuide.org further advises eliminating soda from your diet. Soft drinks contain a high amount of sugar and empty calories that quickly add up to a large amount of your daily recommended calories.
Step 5
Exercise. You do not need to suddenly undertake an intense exercise routine. Starting slowly may work better for you if you have not exercised regularly in the recent past. The Women's Health website recommends an easy running program that starts off slowly but will have you running 30 minutes continuously by the end of the program. This program builds from walking to running and will help you begin a new active lifestyle. Alternatives include joining a group exercise class, dance class, playing a sport or finding another personal exercise plan that works for you. The important thing is that you get moving.
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