Weight loss is difficult, especially if your goal is to lose a large amount of weight. That said, it is certainly not impossible, and it may be absolutely necessary to preserve health for those who are very overweight. Dramatic weight loss requires psychological readiness, professional guidance, a commitment to a healthy, active lifestyle and patience.
Step 1
Commit to a huge lifestyle change. Your weight loss journey has no endpoint, even when you reach your goal weight. The actions you took to reach that goal must be continued, theoretically, for the rest of your life in order to maintain your weight and your health. Analyze potential pitfalls realistically, and acknowledge negative emotions instead of simply criticizing yourself for lacking willpower.
Step 2
Maintain a dialogue with your physician. Being overweight is a serious health issue, and dramatic weight loss will significantly change the way your body functions. Ask your doctor for advice before you start your weight loss plan and keep him or her informed of changes in your body as they occur.
Step 3
Modify your diet. As a general rule, incorporate nutrient-rich, whole foods and lots of fruits, veggies and whole grains; avoid processed foods and refined sugars/starches. However, you should not deprive yourself of everything you enjoy. Allow treats in moderation, and do not feel guilty about it. In almost all cases, you will need to reduce your caloric intake. Be aware that your caloric and nutritional needs may change significantly as you lose weight. Enlisting a nutritional counselor or dietitian is important.
Step 4
Get active. Exercise can be intimidating if you are new to it, but give yourself permission to start slow. Any activity is always better than no activity. Going for a walk several times a week is a simple way to get started. Try to find creative ways to move a little bit more each day. A personal trainer can show you how to make exercise more accessible, as well as safe, effective and fun.
Step 5
Build a support network. The process of losing a dramatic amount of weight can be much easier if you have encouraging people around you. Some people find groups like Weight Watchers to be very helpful. Others might make a commitment with a friend or family member to make lifestyle changes together.
Step 6
Accept that you will have setbacks, and move on. Feeling guilty about missing your workouts while you were on vacation, or getting angry with yourself for eating a piece of cake for breakfast will not change the fact that the setback occurred. Focus your efforts on being better prepared for the next challenge instead of dwelling on the past. Remember that a few setbacks will not sabotage your entire plan unless you let them.
References
- American Council on Exercise; Lifestyle and Weight Management Consultant Manual; Richard T. Cotton, Ed.; 2005
- Center for Disease Control and Prevention
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