Weight loss can reduce your disease risk, improve your self-confidence and give you a sense of accomplishment, but it's not a magic pill that makes your life more exciting or fulfilling. If you are not happy with your life before you lose the weight, chances are losing the weight won't change that. To lose weight and start living, you need to pair your healthy lifestyle choices with some social and emotional overhauls as well.
Step 1
Change what you eat so that you're consuming mostly fresh, unprocessed foods, such as fruits, vegetables, nuts, seeds, beans and whole grains. Make these foods the basis of your meals; add in lean proteins like fish, lean beef, white-meat poultry and vegetarian meat substitutes.
Step 2
Start an exercise program. You need to exercise 30 to 90 minutes per day, five days per week, according to the American College of Sports Medicine, to support weight loss and heart health. Choose fun exercises that burn calories, but also let you socialize and meet new people, such as dance classes, sports teams or cycling clubs.
Step 3
Work your muscles at least two days per week. Muscle strengthening offers several benefits when added to a weight-loss program. First, increased muscle means increased daily calorie burn. You'll burn more calories during exercise and daily activities. Second, it helps get you toned and tightened, so as the fat falls away, your new, lean shape emerges. Finally, strong muscles support strong bones, so as you get out there and start enjoying your life, you'll be less likely to suffer bone and joint injuries later in life.
Step 4
Keep a journal. Record what you eat each day so you can look for patterns and correct them. More importantly, record your feelings as you go through your weight loss. A changing body brings out a great deal of emotional baggage for some people. See a therapist or counselor if you're having a difficult time accepting your new body, or if you suffer from emotional eating or low self-esteem.
Step 5
Make small goals, such as 5 to 10 lbs. of weight loss. Reward yourself when you meet each goal with a new outfit, haircut, manicure or any other treat that makes you feel confident. When you get to larger goals, like 25 or 50 lbs. gone, go on a weekend getaway or get out and do something you've always wanted to do, like go skydiving or sign-up for piano lessons.
Tips and Warnings
- If you find eating healthier foods and exercising isn't bringing about weight loss, use a calorie counter to see how many calories it takes to stay at your current weight. Make sure you're eating at least 250 calories below that number.
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