Slim down safely -- don't try to shed too many pounds too quickly. Small changes will yield impressive results if you need to lose a lot of weight. Even modest weight loss, such as 10 percent of your body weight, will reduce your blood pressure, lower your blood glucose levels and improve your cholesterol. Create a plan with small, achievable goals you can stick with every day for long-term weight loss.
Set a Goal
Set a weight loss goal as a general target, but avoid getting too caught up in reaching a certain number. Your goal weight should take into account your height, age and bone structure. Avoid setting a goal that reflects your weight when you were a teenager. Check with your physician to find an appropriate goal weight.
Weekly Goal
You may lose several pounds the first week or two as you begin your new way of eating and exercising. Big losses won't occur consistently, however. Don't lose more than 1 to 2 lb. a week for safe weight loss. Don't get discouraged if you can't lose 2 lb. every week. You may shed more weight one week, maintain your weight the next week or you might even gain a pound or two temporarily. Keep a long-term view of weight loss and maintenance. Plot your weight on a graph; watch the line trend downward to stay motivated.
Calorie Deficit
Weight loss occurs when you burn more calories than you eat. Avoid extreme or fad diets, however, as your body needs the correct amount and types of nutrients to function and lose fat in a healthy manner. Build your diet plan on generous portions of fruits and vegetables. Choose whole grains, lean proteins and healthy fats. Log your daily caloric intake into an online journal. Note what food choices keep you full and which ones don't. Choose foods that contain plenty of fiber or water to feel full longer. It's easier to stick with your new way of eating if you aren't starving.
Exercise
Regular exercise will help you lose a lot of weight. As with weight loss in general, start your exercise plan with small steps. Begin with a simple daily walk. Strength training helps you retain and build muscle. Body weight exercises, such as pushups and lunges, provide an effective workout for beginning exercisers. Check with your physician before beginning an exercise program. Exercise for 20 minutes most days of the week.
Perseverance
Perseverance is the key to slimming down. Weight loss requires long-term effort and permanent behavior changes. You may find it easy to maintain your efforts one day, then struggle to follow your healthy lifestyle plan the next day. Accept relapse as part of your behavior change; don't give up if you overeat or skip your exercise session. One or two days won't make you fat or fit. Your behaviors over time drive your physical health. When you make a choice you regret, reflect on your plan, tweak it as necessary and continue on the path of weight loss to good health.
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