Losing weight can be a negative or positive experience, based on your particular approach. Your approach to eating habits, exercise selection, exercise frequency, and goal setting play a major role in your ability to succeed with a weight-loss program. You can successfully lose weight and feel happy.
Step 1
Visualize your goals by creating a mental picture of what your life would be like if you achieved your weight-loss goal. Think about what you would look and feel like. Write down this mental image and refer to it throughout your weight-loss journey.
Step 2
Take it a day at time, using each day to take positive steps toward losing weight. Walk or jog at least 30 minutes most days of the week, consume more water, eat more fruits and vegetables and participate in an exercise program you enjoy. Keep track of your daily accomplishments in a weight-loss journal and give yourself credit for daily achievements.
Step 3
Write down your daily eating habits in a food diary and each evening identify small things you can change to reduce excessive consumption of fatty foods. Avoid diets that restrict major food groups, meticulously count calories or are simply unfeasible. Take a positive approach to dieting by making a conscious decision to eat more healthily and manage portion sizes.
Step 4
Make small adjustments to your diet each day. Consume small meals of lean protein and complex carbs such as vegetables and fruits every 2 1/2 to three hours, recommends Tosca Reno, author of "The Eat Clean Diet Recharged." Consume two to four servings of starchy complex carbs such as sweet potatoes, oatmeal and whole grains throughout your day.
Step 5
Pick physical activities you enjoy to improve your exercise adherence. Explore different exercise formats and settings to find the right one for you. Try yoga, Pilates, dance, strength training or personal training.
Step 6
Start a weight-loss club. Connect with friends and family who are also working to lose weight. Meet with each other once or twice a week to discuss your progress, share fitness tips, work out or have a healthy dinner party. The social support can make your exercise experience more enjoyable.
Step 7
Reflect on your progress as you overcome obstacles along the way to losing weight. Recognize your dedication, tenacity and ability to rise to the challenge. Each day celebrate your mental and physical strength and be confident in knowing that you can achieve your fitness goals.
Things You'll Need
- Journal
References
- "The Eat Clean Diet Recharged"; Tosca Reno; 2009
- "Applied Exercise Psychology: A Practitioner's Guide to Improving Client Health and Fitness"; Mark H. Anshel; 2006
- "Foundations of Sport and Exercise Psychology"; Robert Weinberg and Daniel Gould; 2010
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