The process of losing weight is sometimes overwhelming, especially when you have a large amount to lose. Having a strong desire is only a piece of the puzzle -- a solid strategy must also accompany it. At times, you may feel the psychological battle is tougher than the physical, and vice versa. Using weight-loss pills and supplements can be tempting on days when you feel down trodden. These are not necessary though. It is only a matter of having the right game plan in place before beginning your weight-loss journey.
Step 1
Make a list of the foods you eat. Before beginning your diet, write down everything you eat for one week. You may not be aware of your current eating habits, so you need to realize how much you eat and the types of foods you consume. Go over this journal with your doctor or a registered dietitian. Both can point out specific changes you need to make.
Step 2
Cut back on your daily caloric intake. You must burn more calories than you consume to lose weight, so reduce the number of calories you eat each day. This varies with each person, depending on age, gender, height and level of physical activity. The calorie calculator in the Reference section will help you determine what your specific needs are.
Step 3
Eat small meals frequently through the day. The University of Maryland Medical Center says that your body needs food approximately every three hours. Begin with a healthy breakfast, such as oatmeal and a piece of fruit, to jump start your metabolism. Following this with subsequent meals wards off hunger and keeps your metabolism running, forcing your body to burn calories all day.
Step 4
Focus on fruits and vegetables. These staples are high in fiber, vitamins and minerals but low in calories. Aim for four servings of fruit and five servings of vegetables. Accomplish this by making them your snacks or adding them into your meals. If you eat eggs for breakfast, add some peppers. Enjoy a salad with tomatoes, cucumbers and olives. An apple and a 4 oz. serving of low-fat yogurt make a good midmorning snack.
Step 5
Eat more complex carbohydrates. Complex carbohydrates, such as whole-wheat pasta, whole-grain bread, brown rice, oats, bran, beans, legumes and vegetables, are full of fiber. They make you feel full faster and keep you feeling fuller longer, preventing you from overeating, says HelpGuide.org.
Step 6
Make the right protein choice. Protein keeps you feeling fuller longer than carbohydrates do, but you must choose the leanest protein. Red meat is high in saturated fat and calories, which can sabotage your diet and lead to high cholesterol. Instead, choose white-meat chicken or fish as much as possible.
Step 7
Exercise most days of the week. Exercise and weight loss go hand in hand. If your lifestyle is a sedentary one, begin slowly. Start with three 10- minute sessions a day. Walking might be your best option. It has the least impact on your joints and muscles but provides burns the calories you need to rid your body of. Gradually increase your time until you can easily walk for 30 minutes at one time. Aim for 45 to 60 minutes a day five days a week for maximum benefits.
Step 8
Drink eight 8-oz. glasses of water every day. Water is essential when dieting. It cleanses your kidneys of any toxins preventing weight loss from occurring. It also keeps you hydrated, preventing your body from mistaking hunger when all it needs is fluid. Additionally, drinking a glass of water before each meal helps fill you up, stopping you from overeating.
Tips and Warnings
- Make sure you can carry on a conversation when exercising. You might feel slightly winded, but you should not have to struggle to speak. When this becomes relatively easy, you know it's time to increase your level of intensity. If you feel dizzy, have chest pains or feel faint, stop immediately and seek medical help.
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