How To Accomplish Your Weight Loss Goals

Looking leaner and fitter isn't the only benefit of shedding extra pounds. Weight loss reduces your risk of weight-related health problems such as type 2 diabetes, heart disease, stroke and some forms of cancer. You'll also enjoy a boost in your energy levels and mood. But knowing all these benefits doesn't make it easy to accomplish your weight loss goals. In fact, the majority of dieters regain the weight they lose and then some, according to UCLA researchers. Successful weight loss takes patience, planning and persistence.

Step 1

Commit to losing weight and keeping it off as a lifestyle goal, not a short-term solution. This will enable you to develop new habits.

Step 2

Keep your weight loss goals realistic. To start, consult your doctor to determine a healthy weight range for your sex, height and body structure and choose your desired weight within that range.

Step 3

Break down your weight loss goals into manageable daily steps and write them in your planner. For instance, to meet your weekly fitness goals, pencil into your schedule an activity such as walking for at least 30 minutes between 6 p.m. and 7 p.m. each day.

Step 4

Buy only healthy foods and snacks to reduce the temptation to eat unhealthy foods and to curb impulse eating. Eat an appropriate amount of daily calories based on your weight, sex and activity level. Your doctor or a nutritionist can help determine your caloric needs.

Step 5

Build calorie-reducing techniques into your daily routine. Try eating more slowly, eating from smaller dishes or bowls, eliminating sugary beverages and eating whole grains instead of refined carbohydrates.

Step 6

Commit to working out for at least 30 minutes daily. If you cannot commit to that, work out in two 15-minute sessions. To increase the likelihood that you will stick to your fitness plan, choose activities you enjoy and work out at a time of day that suits your schedule or personality -- for instance, if you're not a morning person, exercise in the afternoon.

Step 7

Spend at least 15 to 20 minutes daily reducing stress through methods such as deep breathing, yoga or meditation. High stress levels increase food cravings and fat storage in your body.

Tips and Warnings

Get your family and friends on board. It's hard enough to eat well or exercise regularly if you're constantly surrounded by couch potatoes and junk food eaters. If you're in charge of preparing family meals, serve nutritious ones for the whole family, not just for yourself. Anticipate weight loss obstacles, such as stressful times or situations that may cause you to indulge in unhealthy foods. Put plans in place to cope during these times so that you don't stray too far from your weight loss goals. For instance, if you usually munch on fatty or salty snacks late at night, go to bed earlier.
Do not rely on fad diets to lose weight. They eliminate much-needed nutrients from your diet and put your health at risk. Consult a doctor or naturopath before taking supplements or herbs to lose weight. Some of them can cause dangerous side effects such as increased heart rate or interact with medications you may be taking. If you have a medical condition or you have been sedentary for a while, consult your doctor for advice on starting a weight loss plan.