If you're ready to lose 30 to 40 lbs., you're probably eager to get started and see your body change. But before you try to lose a significant amount of weight, you need to map out a plan for achieving your weight goal using a sustainable and healthy approach. Plan on dedicating at least seven to 10 months to losing the weight so you won't be disappointed by unrealistic expectations.
Cutting Calories
Losing weight ultimately comes down to burning off more calories than you consume, so it's essential that you first figure out how many calories you eat in a day, then work on reducing that number. Try writing down every single thing you eat or drink for three or four days, reading food labels and using a calorie calculator to tally up your daily intake. Once you've determined your average calorie intake in a day, subtract 500 from that number to figure out how many calories you should be limiting yourself to. Cutting 500 calories per day will lead to 1 lb. lost per week, on average.
Making Smarter Choices
While calories are the biggest factor in whether or not you lose weight, the quality of your diet matters, too. Sure, you could eat nothing but chips, candy and soda but you'd have a tough time filling up on those foods while still cutting calories. That's why it's so important to choose the right foods when you're trying to lose weight; if your diet leaves you feeling hungry, you won't be able to stick with it. Most of your calories should come from nutrient-rich foods that pack in vitamins, fiber and protein without excess calories, so you feel full and satisfied all day. Focus on eating plenty of fruits and vegetables; lean proteins like poultry, fish and seafood, beans and lean cuts of beef; whole grains like brown rice, whole-wheat pasta and whole-grain bread; and low-fat or nonfat dairy like skim milk, fat-free yogurt and reduced-fat cottage cheese.
Getting Active
If you think you don't like working out, think about how many different types of exercise you have actually tried. Working out doesn't have to mean pounding away on the treadmill while staring at the wall of a gym; it simply means getting up and moving. A dance class doesn't even feel like exercise, a family bike ride gets your kids involved in fitness and a game of basketball is a way to spend time with friends and brush up on your skills. If nothing else, commit to taking a daily walk; you can lose the weight by walking as long as you continue to make your walks more challenging over time by walking faster or walking up hills. Try to work out for at least 30 minutes most days of the week to see results on the scale.
Making a Commitment
Knowing that you can reach your weight goal in a matter of months can be a powerful motivator to start a weight-loss program. But before you do, it's important to recognize that the hard work won't be over once you lose the weight. Losing weight is a short-term commitment, but keeping it off means dedicating yourself to making permanent lifestyle changes. That's why fad diets and extreme exercise programs don't work -- they're impossible to maintain. Use the months it takes you to lose weight to discover activities you love, foods that fill you up and healthy recipes that satisfy your cravings; in short, figure out what works for you -- and what doesn't -- and use that knowledge to maintain your healthy habits and keep the weight off forever.
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