Successful weight loss is about incorporating new and healthier changes into your lifestyle. Choosing a 55 lb. weight-loss goal requires dedication, permanent changes and a positive frame of mind. Go over how you'll handle the setbacks and celebrate the rewards. Envision the new you, how you'll feel and how others will react to you. Know that it will take time to lose 55 lbs. and enthusiasm may yo-yo along the way. Diet and exercise need not be dirty words, they just mean you are eating healthy and you are being active.
Step 1
Select a weight-loss plan that fits your daily routine and schedule. Choose one that includes all food groups, fits your budget and consists of foods you can enjoy for a lifetime. Stay away from fad diets.
Step 2
Weigh yourself. Measure your waist, hips, bust or chest, upper arms and thighs. Note your weight and measurements in your journal. Repeat the same day each week and celebrate the losses. You may have weeks where there'll be no weight loss, only loss in inches. That's OK -- your body is adjusting.
Step 3
Set a weight-loss goal for each month. Keep the expected loss to 1 or 2 lbs. per week. Note each loss, or occasional gain, in your journal. Be kind to yourself and make your goals reasonable and attainable. Take into consideration any functions or special occasions that may be scheduled, and adjust your goals accordingly.
Step 4
Select an exercise program that fits your lifestyle. Exercise 30 minutes each day, four times per week. Start slowly and increase your intensity and length of time as you go. The University of Maryland Medical Center recommends 150 minutes of exercise per week.
Step 5
Keep a daily record of what you eat. Include notes on how you felt that day. Be honest in your journaling and record keeping. Tell yourself anything you want, but the scales won't lie, and neither will those skinny jeans. Honesty helps point out where you need a little extra work, and that gets you closer to your goal.
Tips and Warnings
- Change exercise programs to ward off boredom. Include stair climbing, parking lot walks and mall walking as exercise time. Deal with plateaus optimistically. It's a sign that your body is adjusting to the new you. Fad diets may take weight off quickly, but it usually comes back quickly, too.
- Consult with a physician before starting any weight-loss plan.
Things You'll Need
- Diet plan
- Food scales
- Exercise routine
- Body weight scales
- Measuring tape
- Journal
- Pen or pencil
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