Weight loss is a daunting task, but it doesn't need to be an insurmountable obstacle. One of the best ways to achieve weight-loss success is to break your long-term goal into smaller, more manageable tasks like eating a fresh vegetable with each meal today or taking a 30-minute walk every day this week. The help and support of a trusted friend is also indispensable. Consult your health care provider before making significant changes to your diet.
Step 1
Examine your feelings about and motivations for weight loss. One of the most powerful tools for successful dieting is the proper mindset. Are you trying to drop pounds to impress your friends, or to have a healthier body to take care of your family? Is this a crash diet to lose 10 pounds before a wedding, or are you committed to lifelong good health?
Step 2
Write down a list of long- and short-term goals. For instance, a weekly goal might be to exercise for 30 minutes every day. A monthly goal might be to lose 5 lbs. in the next four weeks. If you set out with the goal of losing 50 lbs. this year without a battle plan, you are setting yourself up for failure.
Step 3
Keep a journal of everything you eat in a day, and the emotions you are experiencing while you eat. The act of putting pen to paper not only makes you mindful of what you are putting in your mouth, but it may also alert you to negative patterns that are holding you back from success.
Step 4
Look over your journal and choose foods that you can either do without or for which you can find substitutes. For instance, if it is your habit to grab a candy bar from the vending machine at work every afternoon, pack a granola bar to eat instead. If you always spread mayonnaise on your sandwiches, choose to use a healthier alternative like mustard.
Step 5
Find a friend to partner with you on your weight-loss journey. Go to the gym together, or share your food journals for extra accountability. The support and encouragement of a companion who knows and understands the difficulties of dieting may make all the difference.
Tips and Warnings
- There is software on the market that may make food journaling easier.
Things You'll Need
- Notebook
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