Reaching your weight loss goal requires patience, commitment and planning, according to the Centers for Disease Control and Prevention. Experts recommend losing weight at a rate of 1 to 2 lbs. each week for successful long-term weight loss. But there are things you can start doing today to help you reach your healthy, ideal weight. Determining your calorie needs, setting goals for your exercise and eating habits, and developing a specific plan to execute your goals can be things to do today to start your weight loss efforts.
Calories
One of the first steps you can take to start losing weight now is determining how many calories your body requires each day. Once you know your calorie needs to maintain your weight, eating fewer calories than this amount can help you start to lose weight. You can estimate your daily calorie needs by using the "Daily Food Plan" from the U.S. Department of Agriculture's My Pyramid website. Your body's calorie requirements are influenced by your age, gender, weight, height and physical activity habits.
Eating Plan
Now that you know the approximate number of calories you should eat each day, planning how you will stick to this amount is the next step. The Harvard School of Public Health reports that as long as you cut back on calories, it does not matter what type of diet or eating plan you choose, although healthy foods should be included. Keeping a food journal, or a record of everything you eat, can help you be more aware of what, and how much, you eat each day. This can help you stay within your calorie needs and help you see weight loss progress.
Physical Activity
Including physical activity into your weight loss plan is also recommended for weight loss success. Physical activity of all types, including aerobic exercise and strength training exercises, can help you burn calories. Setting specific and realistic goals can be an effective way to help you get regular exercise. An example of this kind of goal would be to take a brisk, 20-minute walk three evenings each week. Help jump-start your weight loss efforts by not only planning future exercise sessions but by starting to get physically active today.
Considerations
Setting an appointment to meet with a registered dietitian or an exercise specialist can also be a good step to take now to help you reach your goal weight. Also, as you begin to eat fewer calories than your body requires, please note that men should not eat fewer than 1,500 calories each day and women should not eat fewer than 1,200 calories each day unless medically supervised. As you participate in regular physical activity, choose activities you enjoy to increase your chances of sticking with your exercise routine.
References
- The Centers for Disease Control and Prevention; Healthy Weight: Getting Started; January 4, 2011
- U.S. Department of Agriculture: Daily Food Plan
- Harvard School of Public Health: The Nutrition Source: How to Get to Your Healthy Weight
- Medline Plus; Tips for Losing Weight; Oct. 18, 2009
- Harvard Medical School Publications; Calorie Counting Made Easy; 2009
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