If you are overweight or obese, losing all of your excess weight may seem like an unreachable goal. However, it is possible to reap the benefits of weight loss even if you only lose 10 percent of your excess weight. The key to losing weight easily is to break up your weight loss into small, manageable segments that all work toward your final weight loss goal.
Prepare for Weight Loss
Step 1
Visit your doctor. You need to ensure that you don't have any underlying health conditions that will affect your ability to go on a diet or exercise. Certain medical conditions, such as diabetes, Crohn's disease and pregnancy will affect your weight loss goals.
Step 2
Make a contract with yourself that outlines your weight loss goals and rewards for those goals. Be sure to include a plan for dealing with any difficulties you think you may have. For example, if you think you may deviate from your weight loss plan at a party, bring a friend who will help you stay on track.
Step 3
Set weekly or monthly goals to help you stay on track. It will seem less challenging to meet a weekly goal than trying to meet your final weight loss goal. Aim to lose no more than one to two pounds per week.
Eat Healthy
Step 1
Determine your daily dietary needs. These vary depending upon your age, gender, current weight, current height and activity level. The U.S. Department of Agriculture offers a personalized food pyramid plan on the MyPyramid.gov website (see Resources).
Step 2
Choose healthy foods. Fruits and vegetables should make up the majority of your daily food intake. Lean proteins should include poultry, fish or lean cuts of beef. Whole grains, nuts, eggs and low fat dairy products are also considered healthy choices. Limited amounts of oils and fats, such as canola oil, mayonnaise or salad dressing, should be included; however, these shouldn't have any trans fat listed on the nutritional label.
Step 3
Count your calories. According to the U.S. Department of Health and Human Services, most women should eat approximately 1,000 to 1,200 calories per day to safely lose weight, while most men should eat between 1,200 and 1,600 calories per day.
Step 4
Control your portions. Read nutritional labels on all foods you buy to find out what the serving size is for that product.
Step 5
Drink appropriate beverages that will aid you in your weight loss quest. Water is the best choice when you are trying to lose weight. Choose low-fat milk, sugar-free and low- or no-calorie drink mixes.
Get Active
Step 1
Plan to work out for at least an hour each day on most days of the week. At a minimum, exercise 30 minutes on most days of the week; however, 30 minutes will only help to minimize the risk of certain health conditions, and may not aid in your weight loss attempt.
Step 2
Add small spurts of exercise to your daily routine if you can't exercise for the full amount of time in one session. Park in the farthest row at work and walk the length of the parking lot. Take the stairs instead of the elevator. Walk around your block. Dance around the house while you clean up.
Step 3
Find a workout buddy to keep you motivated. Find someone with similar interests. If you and one of your friends both enjoy walking on nature trails, make plans to go for a walk at least once a week.
Make Lifestyle Changes
Step 1
Keep a food journal to keep track of how many calories you eat. Write out what you have for each meal and snack. When you fix food, check the label and write down how many calories are in the number of servings you had.
Step 2
Consider weight loss supplements only if you have exhausted all other options. The only FDA approved over-the-counter weight loss supplement is Alli, which is a reduced strength version of the prescription drug Orlistat. If you discuss your weight loss goals with your doctor, he may prescribe the prescription strength version of Orlistat, or he may prescribe Sibutramine to help you on your weight loss quest.
Step 3
Remember that deviations happen. However, you must also remember that a deviation from your weight loss isn't an invitation to forgo the plan completely. When you deviate from your weight loss plan, get right back on track and learn from your mistakes.
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