Losing weight when you are obese is less about vanity and more about improving your health. The added weight puts extra strain on your bones, muscles and organs. You are also at a greater risk for diabetes. Dieting for you is about changing eating and exercising habits, which will require planning, support and will power. Keeping a journal to note what and when you normally eat or snack on and what activities you're doing while eating will help you replace bad eating habits. Before beginning any weight loss program, you should speak to your physician.
Planning
Step 1
Decide what date you'll be ready to start and mark it on a calender. Solicit friends and relatives for support and let them all know what you are doing and when you plan on starting.
Step 2
Write in your journal everything you eat, at what time and what activity you were doing at that time. Make sure you write everything--don't leave anything out, no matter how small. Include in the journal all exercises you do, such as walking or house work.
Step 3
Take inventory of all groceries you have on hand. Remove any that are not healthy and contain high fats and sugars. Go shopping the day before your start date and replace the missing food with whole grains, in-season fresh fruits and vegetables, and lean meats.
Starting the Diet
Step 1
Begin your day with a wholesome and filling breakfast. Include plenty of fruits and vegetables. Avoid butter, sauces, pork bacon and sausage. Go for a walk or some other mild exercise about a half hour after eating. Enjoy a healthy snack mid-morning such as an apple or carrot. Drink plenty of water and skip the coffee and sodas.
Step 2
Eat a lunch that includes plenty of vegetables and a small portion of lean meat. Include a whole-grain side dish such as brown rice or whole grain bread. Continue to drink plenty of water throughout the day. Add a slice of lemon or lime to your water to make it taste more appealing. Do another mild exercise after lunch and avoid just sitting down.
Step 3
Eat a healthy snack before dinner, such as a box of raisins or a handful of dried apricots. Prepare a nice dinner that is full of vegetables and a small portion of grilled or baked meat. Eat smaller bites and be very mindful of eating. Try not to eat when you are distracted. Clean dishes and go for a light walk after dinner. Do not over-exert yourself.
Tips and Warnings
- You will be hungry, but focus on doing an activity that takes your mind off of eating. Call on your support network to go walking or window-shopping with you. Avoid eating while doing other activities as it becomes too easy to overeat. Review your journal daily so you know what activities you have associated with eating. If you find that you have gone back to your old habits, don't despair--just try again.
- Do not try to over-extend yourself with high-impact activities. You must slowly ease into heavy exercise. If you begin to feel ill in any way, contact your primary care physician.
Things You'll Need
- Journal
- Exercise shoes
- Exercise clothing
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