A good weight loss program will teach you healthy habits to replace the unhealthy habits that caused you to gain weight. But starting a new weight loss program can feel like a huge leap into the unknown; you're leaving behind habits that, even if they had the undesirable side effect of extra weight loss, were also familiar and comforting. An organized weight loss program's structure, whether you're participating as part of a group or following along on your own with a book or online program to guide you, helps you keep accountable and motivated. But you can do a few other things, as you start out, to help you master your new rules for life.
Step 1
Commit. In the Fitness & Nutrition article series titled "Weight Loss 101," CVS Caremark recommends putting your plans in writing. Another way of committing is to take action immediately. It's easy to say "I'll start my new diet tomorrow," but any reasons you have not to start working on your own good health today are usually just excuses.
Step 2
Break the weight loss plan into manageable steps. In the article titled "How to Start a Diet," published on That's Fit website, Karen Asp recommends taking baby steps. Spacing life changes out over the course of a few weeks so that you have time to integrate them into your lifestyle, and a better chance of continuing those healthy changes over the long term.
Step 3
Take one day at a time. Write out a "can do" list of items for each day the night before, so that it's ready at your bedside first thing in the morning. The list should include your exercise goal for the day and a list of nutritious, healthy snacks and foods you're allowed to eat.
Step 4
Remake your environment. Throw out, give away or donate any food that's not in your diet plan, and replacing it with ready-to-eat healthy snacks instead. If the only foods you have on hand are approved on your weight loss program's list, it'll be easier to remember what you're supposed to eat and follow the rules.
Step 5
Carry a notebook with you and write down everything you eat or drink. This is something you're instructed to do at the beginning of most weight loss programs. The idea is that once you become conscious of your habits, you're in a better position to change them. At the end of every week, evaluate how well your habits meshed up with the habits you're supposed to be building from the weight loss program, then decide how to tweak your habits next week.
Step 6
Reinforce your successes. Give yourself small, healthy rewards, including purchasing a new book to read or taking a hot bath. Reward bigger goals achieved with better "prizes," such as a day out at the spa. Setbacks are inevitable any time you embark on a major life change, but if you set your sights on celebrating the positive early on it'll be easier to remember your successes and keep moving forward.
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