Being extremely obese can be very dangerous to your body by making your organs, muscles and bones work harder. Losing weight is a simple process, in theory: Burn more calories than you consume. For most people, this process is quite difficult and requires willpower and a change of habits. Positive thinking will go a long way, but if you fail the first time, keep trying. Before you attempt any weight loss program, speak to your physician.
Getting Prepared
Step 1
Pick a date to begin and write it down on your calendar. Inform all of your friends and family of your plan's start date. Request all the help and support you can get. Make sure your goal is realistic and achievable to prevent disappointment.
Step 2
Write in your journal everything you eat, how much and at what time for one day only. Include every snack or nibble no matter how small. Write down the activity you were doing while eating, such as "eating one chocolate cookie while watching TV."
Step 3
Take inventory of your food supplies. Include what is in the refrigerator, freezer, pantry, cabinets and any hiding places you might have. Write everything down in the journal on a page titled "pantry."
One Day Prior to the Start Date
Step 1
Read your journal notes thoroughly. Notice everything you had eaten and what you were doing at the time. Use this information to help you change your eating patterns. Use the pantry list to help you see what foods you were keeping in the house and readily available.
Step 2
Create a shopping list that will replace all unhealthy foods with healthier alternatives. Include plenty of fresh fruits and vegetables as well as whole grains. Choose meats that taste appealing when grilled or baked and do not require additional fats, butters or sauces.
Step 3
Go grocery shopping. Use the new shopping list and be creative, as many fresh items taste better when they are in season. Avoid products that contain a lot of sugars and fats, and are over-processed, as in white bread.
Day One of the Diet
Step 1
Wake up in the morning and visualize yourself as a leaner, healthier and happier person.
Step 2
Make yourself breakfast using only the items you picked up on the new shopping list. Provide a well-rounded meal such as a hard-boiled or poached egg, whole grain toast, a slice of cheese and some fruit or fruit juice. Avoid skipping breakfast or you will snack later on.
Step 3
Go outside, weather permitting, and walk for a few minutes in your yard. Go for these mini walks a half hour after every meal.
Step 4
Avoid doing activities that you normally snack while doing. Refer to your journal to find the culprit activities. Replace these with new ones that require extra effort like walking to the post office, walk to visit a friend or window shop in town. You could also start doing some cardio exercises, per your doctor's recommendations.
Step 5
Eat a healthy snack mid-morning, such as a fruit or vegetable, but without any dip. Prepare a nutritious lunch and do not skip a meal. Allow yourself an afternoon snack that is healthy, perhaps a granola bar. Make a well-rounded dinner in the evening, but don't eat late and make sure you do more mini walking afterward.
Tips and Warnings
- Refer to your journal often to evaluate your prior eating and grocery buying habits. To increase physical activity, park your car farther from the store entrance to make you walk more. Use your friends and family for support. Do activities that you find enjoyable and do not require eating. Avoid skipping any meal or healthy snack to prevent a binge on junk food later. Be persistent--and if you slip up--just go back to eating healthy foods at your next meal and continue the mini walks, which can later become long walks. Join a "mall walkers" group and consider adding more exercise as you feel up to it.
- Always speak to your doctor before starting a diet or increasing exercise. Never over exert yourself. Enter any exercise routine slowly and gradually.
Things You'll Need
- Physician approval
- Notebook or journal
- Support from friends and family
References
- Mayo Clinic: Weight Loss Basics
- University of Maryland Medical Center: Common Sense Strategies to Long-Term Weight Loss
- "Prescription for Nutritional Healing"; Phyllis Balch, James Balch; 2000
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