Losing weight is not an easy endeavor, and the best results are obtained over time, going step by step. To ensure that you achieve your goals, you need to stick to a weight loss program long enough to make a difference. For that to happen, you will need a series of behavior changes, finding a system that works for you.
Step 1
Make a list of reasons you want to lose weight. Try to come up with at least five reasons to lose weight. Or make a list of benefits that come along with weight loss besides looking better.
Step 2
Make changes you can live with. The reason most people regain the weight loss during a diet is that most diets are unrealistic and difficult to stick to for more than a couple of days. Instead, make small changes one at a time. Add a fruit to your meal, eat breakfast consistently or go for a walk every day after dinner.
Step 3
Set clear goals. Know exactly what you want and when. Instead of saying something general such as "lose weight," make it specific by declaring how many pounds you want to lose and pick a date to achieve that goal. For instance, set aside 30 minutes a day five days a week to exercise rather than just making a goal to exercise.
Step 4
Divide goals into small steps. Large goals such as "lose 20 pounds" will feel overwhelming and are likely to make you want to quit. Instead, make weekly goals that are challenging but achievable, such as lose two pounds, exercise four times a week or have six servings of veggies a day.
Step 5
Make yourself accountable. Keeping a food journal is a good way to see whether you are following your meal plan or straying from it. Or you can make it a habit of weighing yourself every two to three days to make sure you aren't gaining weight. Finally, you can try keeping a table of measurements. To do it, measure your thigh waist, hip and bicep and note it down. Repeat the procedure once a month to see if you are losing inches.
Step 6
Find ways to reward yourself. Every time you achieve one of your goals, give yourself permission to buy that scarf you wanted or treat yourself to a pedicure. Learn how to reward yourself with something other than food so you can break the emotional attachment to food.
Step 7
Have a support system in place. Join online forums or groups for people who are trying to lose weight, or ask a friend or co-worker to join you for your daily walks. If you're new to exercising, consider hiring a personal trainer to help you set up a workout program and to keep you motivated during the first few weeks, which are usually the hardest. Having somebody to talk to when you feel like quitting can make a world of difference.
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