Weight loss can not only have a positive effect on how you look, it's also likely to completely change how you feel. Not just how you feel in terms of being in shape, but your self-esteem, too. Making a decision to lose weight takes sacrifice and determination, but in the end you will probably find it was all worth it.
Step 1
Make a decision that you're going to lose weight. The first step to changing your life is committing to yourself that you want to be happier. Set a goal for how much weight you want to lose in a certain amount of time, but be realistic.
Step 2
Determine your daily caloric needs. Use a calorie calculator to find out how many calories your body needs every day in order to maintain your current weight.
Step 3
Take your weight loss goal and figure out how many daily calories you'll need to reach it. For instance, if you want to lose one pound per week, you'll need a calorie deficiency of 3,500 calories, which is 500 calories per day. Take your daily caloric need and subtract 500 calories to determine how many calories you can eat per day and lose one pound per week.
Step 4
Plan a menu and track the number of calories in each item. Choose foods that are lower in fat and calories. Allow for healthy snacks during the day, as well as regular meals.
Step 5
Choose an exercise routine that works for you and stick to it regularly. If you have trouble exercising because of pain or an injury, start slow. For instance, you could just start out walking and slowly move your way up to running and then jogging.
Step 6
Manage your cravings. Allow yourself to indulge in smaller portions of the foods you love instead of cutting them out completely.
Step 7
Eat a balanced diet. Make sure you're getting foods from all the major food groups so your body has the fuel it needs to burn calories effectively.
Step 8
Celebrate your successes. When you reach a milestone, celebrate---but not with junk food---and let people know how well you're doing.
Step 9
Find a support group. Whether it's a friend, a family member or a weight-loss community, find other people who know what you're doing and how hard you're working. Have someone you can turn to who will motivate you when you want to throw in the towel.
Things You'll Need
- Calorie calculator
- Meal plan
Member Comments