If you have been steadily gaining weight for some time, preparing to stop the gain and perhaps start to lose can seem daunting. Changing the size and shape of your body requires changing your eating and exercise habits, which is a big life overhaul. It is important to assess the reasons you have gained weight as well as the reasons you want to lose. Only by being very clear about your own motivation can you effectively sort through the mountains of diet and weight loss info available to you.
Step 1
Take stock of your feelings about your body. Spend a moment alone, with your eyes closed, really feeling what it feels like to be inside your skin. Pay attention to how your clothes fit, and how you would like them to fit differently. Ask yourself not only what you dislike, but what you like. Visualize your ideal body and how it would feel to be inside it.
Step 2
Throw away the unhealthy foods in your kitchen. Processed foods and junk foods with high calories but no nutrients should be the first to go. Tell yourself that from now on, you demand maximum nutritional value from everything you put into your mouth.
Step 3
Visit a dietitian or nutritionist to discuss the dietary changes that will be necessary to achieve your ideal body. Your general physician should be able to set up an appointment for you. If not, contact the dietetics department of a local college or university for a referral.
Step 4
Try out different kinds of exercise until you find one that excites you. Many gyms offer free trial memberships that allow you to try out the facilities for a day with no commitment. In the meantime, start walking for half an hour every day, or get a pedometer and aim for 10,000 steps per day.
Step 5
Keep a food journal. As non-judgmentally as possible, write down everything you eat, the time you eat it, and your feelings before, during and after eating. Presenting this journal to your dietitian, physician or personal trainer can help you work together to change your habits.
Step 6
Plan your meals ahead of time. Don't go to the grocery store hungry, and don't go without a shopping list. By knowing exactly what to eat and when to eat it, you retain control over weight gain. Always have a healthy snack nearby, and never allow yourself to go more than a few hours without eating.
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