Facing a big weight loss goal can be motivating as well as intimidating. Imagining the feeling of accomplishment you'll have when you manage to lose the weight is inspiring, but thinking about the work that's necessary to get there can be less so. It may sound counterintuitive, but realizing that there's no quick fix for weight loss is a solid starting point for launching the permanent lifestyle changes that are needed to reach the goal.
How to Start
Before you think about devising a weight loss plan, choosing a diet or setting aside workout times, be aware of the type and magnitude of changes you'll need to make to lose weight. The Mayo Clinic suggests evaluating your motivation, finding family members and friends to support you, separating yourself from past failures and eliminating distractions or obstacles that could stand in the way of your plan. Realizing that quick fixes, diet pills, fad diets and other fast weight loss methods are not likely to work is another important precursor to starting a plan.
Pacing
Move ahead slowly and steadily with your plan. Rushing to make a host of changes at once or to start with very vigorous workouts and a strict diet can result in burnout and frustration, but adopting a series of gradual changes has the potential to be more motivating and empowering. According to the Centers for Disease Control and Prevention, people who lose 1 to 2 lbs per week are more likely to keep weight off in the long term than those who drop pounds more rapidly.
Diet
There are a number of ways to adjust your daily diet to make it healthier and more conducive to weight loss. Focus on fresh, whole foods that are not prepared or processed, such as fruits and vegetables, grains and nonfat dairy products. Reduce the amount of butter, oil, salt and sugar you use in dishes. Cook more often, and eat out only sparingly as a treat. Cut the number of calories you eat each day by using a substitution method that HelpGuide.org suggests. Drink water instead of soda, snack on veggies and hummus instead of chips with dip and have fresh fruit for dessert instead of a slice of cake.
Exercise
The Cleveland Clinic recommends balancing three types of exercise for weight loss: strength training, aerobics and stretching. Each of the three has distinct benefits, and combining them all in a single plan may result in more effective weight loss than choosing just one or two. Aside from getting regular exercise, aim to be more physically active on a daily basis. Take stairs instead of elevators, do chores around the house, walk someone's dog and take up gardening or another active hobby.
Commitment
Purposely design a plan that fits your schedule, budget and interests so that you're more likely to stick with it for a long time. Changes that last a lifetime make a much bigger difference than those that last only a few weeks, so keep your goals in mind when you're tempted to deviate from the plan, and have the courage to keep moving forward.
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