If you've tried and failed to lose weight, it's natural to feel discouraged. However, with enough motivation and commitment, you can make the changes necessary to shed pounds, look better and feel more confident. It takes plenty of work to achieve lasting weight loss but if you use safe and proven methods, you'll see that your work can pay off. Consult your doctor before beginning any new weight-loss regimen.
Strategies
There are dozens of weight-loss products and programs on the market, and the industry collects millions of dollars every year. Despite all of the options, the MedlinePlus online medical encyclopedia makes it clear that there is only one strategy that's scientifically proven to result in weight loss, and that's to burn more calories than you consume. Two of the most reliable and safe ways to do that are through getting regular physical activity and following a balanced, low-calorie diet.
Calories
At its crux, weight loss is a matter of calories burned versus calories consumed. To lose a single pound, you have to burn or trim from your diet a total of 3,500 calories. Exercise and reducing calories from your diet are proven ways of gradually building up that calorie deficit. Methods that are not guaranteed to work and that may involve health risks include nutritional supplements, diet pills, appetite suppressants, prepackaged meals and organized weight-loss group programs.
Commitment
You are more likely to succeed at losing weight and keeping it off if you view the process as a lifelong commitment rather than a series of temporary adjustments. Crash diets, for example, involve dramatic and potentially dangerous dietary changes that are not sustainable in the long term; for that reason, they rarely provide lasting weight loss. If you want to see results, you must commit to being physically active on a regular basis and consistently making healthy choices in what you eat.
Motivation
If motivation is your issue, recognize that you do have control over it. You have the agency to make your own choices and guide yourself toward positive results, even if you slip up by skipping a few workouts or going overboard with the ice cream occasionally. MayoClinic.com recommends setting small goals, beginning with steps such as walking for 10 minutes a day or reaching for one fresh piece of fruit instead of cake. As time goes on and you continue to meet goals, you can set your sights on bigger benchmarks, such as losing 5 pounds or sticking to a regular workout schedule.
Considerations
One thing that can help you in the weight-loss process is following professional guidelines. The American Council on Exercise suggests working out for 45 minutes or longer at a time on five or six days per week, but it's OK to work up to that length if you can't go that long at the outset. When you eat, choose natural, low-calorie foods from the U.S. Department of Agriculture's MyPyramid main groups, including whole grains, lean proteins, fruits, vegetables and nonfat dairy products. Finally, involve your physician in your weight-loss efforts and keep your safety and health as high priorities.
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