The methods for losing weight are not complicated. It takes a combination of consuming fewer calories and burning more calories through exercise. However, even though the methods for weight loss are simple, they are not easy. You may not like the idea of eating less, and you may be the type of person that hates exercise. You may look for a quick fix, but ultimately weight loss almost always requires eating less and exercising more. The missing factor in helping you lose weight may be self-motivation.
Step 1
Write a list of all the health-related reasons you want to lose weight. Being overweight or obese often causes health problems, such as shortness of breath, sore feet or easy exhaustion after minor activities. In addition, doctors often advise their heavy patients to lose weight to improve health conditions, such as diabetes, arthritis or high cholesterol. Even mental disorders such as depression can improve after losing weight. Make a list of your specific health concerns and the complaints or conditions that would improve if you lose weight.
Step 2
Find an old picture of yourself when you weighed less, if applicable. Hang the picture where you will see it often, such as on your refrigerator or pantry door. The picture will serve as a visual reminder of your goal. If you do not have a picture of yourself at a lower weight, cut out a picture from a magazine to provide a visual cue, but be sure to choose someone whose body shape is attainable for you. All the dieting and exercising in the world will not make you small-boned if you are naturally large-boned.
Step 3
Enlist the help of a friend. Exercise is more pleasant when you have a partner, which can make the time pass more quickly and make you more likely to maintain good habits. Having a partner in weight loss can keep you accountable and help you stay motivated when you feel like slipping back into bad habits.
Step 4
Read weight-loss success stories in magazines or online. Many such success stories have before-and-after photographs that may inspire you to believe that dramatic change is possible, no matter how much weight you have to lose.
Step 5
Experiment with different forms of exercise. If you have always disliked exercising, it may be that you were not participating in the types of activity you enjoy. Finding a new form of physical activity that you do enjoy will make exercise seem like fun and may not require as much motivation to do.
Tips and Warnings
- Have realistic goals. Centers for Disease Control guidelines recommend losing only 1 or 2 lbs. per week; weight lost more quickly than that is nearly always regained. Focus on making lifelong positive changes. Healthy eating habits and exercise routines need to be maintained for the rest of your life; view them as enjoyable rather than unpleasant.
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