It's only natural to want rapid weight loss, especially if excess weight has been a problem for a number of years. You need to keep in mind, however, that you didn't gain the weight overnight and it won't come off overnight. Although a number of weight loss pills and supplements are available, losing excess pounds slowly and gradually, which is the healthiest approach, increases your chances of keeping the weight off long-term. You can do it, but it requires effort and a desire to succeed.
Step 1
Write and sign a contract. Writing a contract is the first step in losing weight. It shows commitment on your part. Include the reasons for losing weight, the amount you want to lose, the date you want to lose it by, the changes you will make and an exercise plan. The date you sign it is your start date, so make sure you are truly ready.
Step 2
Identify a support group. This can come in the form of family and friends, or an actual weight loss support group. Although you might start your diet with willpower and zest, you will have days when frustration and discouragement hit. These are the days when you'll want to lean on your support group for motivation.
Step 3
Determine the number of calories you need to eat each day. To lose weight, you must eat fewer calories, and burn more calories than you consume. You must begin by determining how many calories you need to consume to reach your goal weight. The calorie calculator in this article's Resource section gives you this information based on your current weight and activity level, age, gender and your target weight.
Step 4
Increase your intake of fruits and vegetables. Fruits and vegetables are full of fiber, water, vitamins and minerals. Additionally, they are low in calories, and when you eat them raw -- either as a snack or with a meal -- you burn a higher number of calories than when they are cooked.
Step 5
Eat more complex carbohydrates. Complex carbohydrates contain sugar, just as simple carbs do; the difference is how quickly your blood absorbs the sugar. Complex carbs include whole grain bread, whole wheat pasta, legumes, oats, bran, brown and wild rice. Simple carbs include any products made from refined white sugar or flour, candy, soda and white rice. Complex carbs break down more slowly and take longer to enter your bloodstream, so you feel fuller longer and have fewer drops in blood sugar and energy levels.
Step 6
Choose leaner protein sources. Meats such as steak, burger, pork and lamb are all high in saturated fats, which are also high in calories. Healthier options include skinless, white-meat poultry and various types of fish like tuna, salmon, haddock, halibut and mackerel.
Step 7
Increase your water intake. Dehydration can often be mistaken for hunger. Correct this by drinking at least eight 8-oz glasses of water each day. Drinking a glass before each meal helps prevent overeating, while drinking between meals prevents the urge to snack.
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