How To Lose Weight By Myself

You don't need a personal trainer, registered dietitian, weigh-loss support group or even your physician to create a successful weight-loss program. While all these options increase your chance of success in shedding pounds, if you don't have access to help or just want to lose weight without help, there are many resources you can use to create a successful weight-loss plan. Do a little research to help you get started racing to a healthy weight goal.

Step 1

Write down specific weight-loss goals, including total pounds and a timetable. Women should aim for 1 to 2 lbs. of weight loss each week, with men aiming for 2 to 3 lbs., recommends Atlanta-based registered dietitian, Page Love. More than this might lead to unhealthy calorie restriction and nutrient deficits.

Step 2

Write an exercise plan. You don't need a gym membership or expensive machinery. Start slow if you are new to exercise, working at a pace similar to walking briskly. Pick activities you enjoy to increase the chance you'll stay with your exercise program. Power walk, ride a bike, jump rope, rollerblade, swim, climb stairs or follow along with an exercise program on TV. Work at a pace that lets you continue without stopping. Keep adding minutes to your workout as your fitness improves, rather than raising the intensity. Once you can exercise for 30 minutes or more without stopping, raise the intensity to burn more calories. Warm up, exercise, cool down and stretch each time you exercise.

Step 3

Download a free copy of the USDA's "Dietary Guidelines for Americans." Determine your calorie needs -- the guidelines give specific numbers for people based on age, gender and activity level. To lose 1 lb. of weight per week, you'll need to burn 500 calories more than you eat each day. You can cut 500 calories from your recommended daily amount, or raise your metabolism with exercise to burn extra calories, or do a combination of each. Refer to an exercise chart, such as the one at the Mayo Clinic website, to learn how many calories different exercises burn.

Step 4

Create a full-day menu plan each day. Use nutrition labels or online calorie calculators, such as the one found at LIVESTRONG'S MyPlate to find calorie numbers. Eat five to six times each day to keep your metabolism working and to prevent overeating and fat storage. Have breakfast, lunch and dinner, as well as a morning and an afternoon snack. Use the USDA's food pyramid or other food pyramid you trust to plan your daily calorie and nutrient intake.

Step 5

Keep a food journal. Write how many snacks and meals you ate each day, your menus, how many calories you ate, and how many calories you burned through exercise. Make notes about which foods or exercises you liked or disliked.