Unrealistic weight-loss expectations often cause dieters to feel frustrated and to abandon weight-loss efforts prematurely. Your weight goals should be achievable and should incorporate a timeline of smaller goals that will help you see and appreciate your progress. In order for weight loss to be healthy and sustainable, aim for a loss of 1 to 2 lbs. a week. Losing at this steady rate is considered both timely and healthy. Anything faster will be difficult to sustain in the long run and could lead to health problems or yo-yo dieting. You can lose weight on your own if you get organized and stay committed.
Step 1
Determine a healthy goal weight. The Body Mass Index calculates body fat percentage based on your height and weight. Use the online BMI table provided by the National Heart Lung and Blood Institute to determine your healthy weight range. A normal weight BMI ranges from 18.5 to 24.9. Locate your height in inches on the left side of the BMI table and note the weight range that falls between 19 and 24 on the scale to help you set an appropriate target weight.
Step 2
Set an initial weight loss goal of 10 percent of your current weight. Achieving this goal will set a standard for success and motivate you to keep going. Just a 10 percent reduction in weight will also lower your risk for heart disease and other health problems, according to the National Heart Lung and Blood Institute.
Step 3
Monitor your calorie intake. Your weight loss success comes down to burning more calories than you consume. This basic concept is at the heart of any effective weight-loss program, and it will be the foundation for your success as you lose weight on your own.
The United States Department of Agriculture provides an adult BMI and calorie calculator on its website to help you determine the number of calories you need each day to maintain your current weight. To lose weight at a rate of 1 lb. a week, subtract 500 calories a day from your maintenance amount, and subtract 1000 calories a day to lose 2 lbs. a week.
Step 4
Add exercise to lose weight faster and establish a healthier lifestyle. Physical activity is one of the key behaviors of successful dieters, according to the USDA. Aim for 30 minutes of physical activity a day initially. To achieve your goals, you might need to increase daily activity to 60 minutes or participate in more vigorous activity, according to the American Dietetic Association. You can break activity up into smaller time increments throughout the day and still reap the weight loss benefits.
Step 5
Make healthier food choices to establish good eating habits for a lifetime of healthy weight. Successful, steady, sustainable weight loss depends on your adoption of healthful eating habits. Rather than skipping meals, make your meals nutritious and low in fat and calories. Choose fresh fruits and vegetables, lean protein and whole grains as often as possible. Drink more water and cut back on your consumption of soda and sweetened beverages.
Tips and Warnings
- When you first begin to make changes in your eating and exercise habits, it is normal for your weight to drop at a higher rate than 1 to 2 lbs. a week. Eventually, your weight loss will level out into a more predictable pattern.
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