You can enjoy weight loss success without having to resort to surgery by combining several methods, and by adding a degree of patience and determination to the mix. After all, you didn't put the weight on overnight, so accept the fact that it's not going to come off in a day or two. Losing any amount of weight safely and with long term results means taking it slow, aiming for an average weight loss of a pound or two a week. This gives the body time to adjust, encourages healthy life-long habits and reduces the chances of backsliding.
Step 1
Exercise every day. If you're new to exercise, start slow. Walking is a great exercise that provides an all-around workout for the body and encourages the metabolism to kick in. Start by trying to walk 15 minutes at a time, then increase to a minimum of 30 minutes a day. You control how fast or slow you want to go.
Step 2
Reduce your calorie intake. Weight loss won't happen if you don't burn off more calories than you consume on a daily basis. While you don't have to count every calorie, do reduce your serving size portions.
Step 3
Join a weight loss support group or enlist a buddy to help you on your journey toward health and wellness. The American Heart Association suggests connecting with friends or family to help you stay fit.
Step 4
Drink at least 64 ounces of water a day, as recommended by the USDA. Water helps reduce bloating and water retention and keeps cells, tissues, muscles and organs well hydrated for optimal function.
Tips and Warnings
- If you're obese, discuss exercise plans with your doctor and get his or her OK before starting any exercise plan, even walking, to help you determine goals and time frames for weight loss. Don't starve yourself or skip meals, as this makes the body think it's going to starve, and it will hang onto weight. The National Institutes of Health states, for example, that a serving size of meat is approximately the size of a deck of cards, while a serving of fish is about the same size as your checkbook.
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