Personal trainers, nutritionists, formal weight-loss plans, and even family and friends can all help you reach your weight-loss goals. However, it is possible to lose weight alone, and even if you have outside support, you are ultimately the one who has to do the work to drop those pounds. Ask your doctor before you start losing weight to make sure you are going about it in a healthy fashion, then begin exercising at home or in your neighborhood and eliminate extra calories from what you eat. Remember to seek outside support if you need it.
Step 1
Eat a healthy breakfast. Skipping meals puts you in danger of overeating later, and if you avoid breakfast, you might wreak havoc on your metabolism. Starting the morning by eating gets your body ready to burn calories all day, and just a small bowl of cereal and a piece of fruit might be enough to keep you satisfied until lunch.
Step 2
Lower your intake of high-fat and high-sugar foods, and start eating more lean protein, whole grain carbs, low-fat or nonfat dairy, vegetables and fruit. Don't eliminate every food item you love, but slim down your serving sizes and allow yourself a small treat each day. Gradually replace unhealthy items with healthier substitutes to lower your daily caloric intake.
Step 3
Increase your physical activity. You need to eliminate 500 calories a day to lose about one pound a week, and the best way to do this is by combining diet and exercise. Aim to do between 30 and 60 minutes of cardio exercise a day, and two to three sessions of resistance-training each week. You do not have to join a gym or have a buddy to get a good workout. Go for a jog around your block and lift free weights at home. You can also hike on a local trail or perform strengthening exercises with resistance tubing.
Step 4
Sleep eight hours a night. Depriving your body of sleep can leave you feeling drained and more prone to eat sugary foods to give yourself a boost. Inadequate rest might also inhibit your weight-loss efforts by affecting the hormones that control your appetite. Make it your goal to go to bed early enough to get eight hours of sleep a night.
Step 5
Seek professional advice if necessary. Trainers and nutritionists can help you overcome weight-loss hurdles and readjust your regimen if you are having trouble losing weight. Telling your friends and loved ones about your lifestyle changes can also help keep you from feeling alone and discouraged. Just because you can lose weight alone does not mean you have to do so.
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