Obesity has reached epidemic proportions in the United States. The statistics tell a sobering tale. Obesity in adults has more than doubled since the late 1970s and tripled in adolescents between 12 and 19 years of age. Your decision to dedicate yourself to weight loss is one of the most important steps you can take to improving your health and quality of life. You will be more likely to succeed if you have a well-defined plan.
Step 1
Set a realistic weight loss goal. Successful weight loss takes time. By setting a clear goal, you have a means of gauging your progress with a specific number in mind rather than an ambiguous goal.
Step 2
Develop a set of mini-goals and milestones. You can safely plan on losing 1 to 2 lbs. per week without having to spend hours at the gym or depriving yourself of food.
Step 3
Plan a reward system for reaching milestones. You might promise yourself a new top or new pair of shoes when you have reached a certain goal. Such rewards can be very motivating and keep you on track.
Step 4
Create a support network. You may want to consider joining an online community for support when you need a morale booster. A 2010 study by the Kaiser Permanente Center for Health Research in Oregon found that participants were most successful losing weight if they used websites offering action plans, daily tips or accountability features that supported their efforts.
Step 5
Develop an exercise plan. Your routine should include strength training, cardio workouts and stretching. Your goal should be aerobic exercise five to six times a week and at least two weekly strength training sessions.
Step 6
Identify dietary changes. To lose a pound a week, you will need to create a calorie deficit of 500 calories a day which you can split between dietary restrictions and exercise. You can easily make significant dents in your calorie intake by cutting down on sugary beverages or foods high in fat.
Step 7
Set up a routine. You may find it easiest to exercise in the morning to get it out of the way. A 2010 study by the Research Centre for Exercise and Health in Belgium found that exercising on an empty stomach stimulated energy production through fat burn more effectively. You can exercise before breakfast and maximize your exercise return.
Step 8
Remind yourself periodically of the importance of your weight loss decision. A 2009 study by the Harvard School of Public Health identified obesity and physical activity as the cause of almost 1 in 10 deaths in the United States. Your weight loss plan will not only improve your body's appearance, but it will also provide health benefits to keep you motivated and dedicated to maintaining a healthy weight.
Tips and Warnings
- Find a weight loss buddy to help you get past cravings or to exercise with you to stay on track with your weight loss plan. As soon as you start to feel full, stop eating. You will likely find that you can skip that second helping.
- Avoid setting rewards that include food. Stick with rewards that will show off your weight loss or improve your exercise experience.
Things You'll Need
- Scale
- Calorie-counting software or Web application
References
- USDA Center for Nutrition Policy and Promotion; Dietary Guidelines for Americans; 2010
- Mayo Clinic; Weight Loss: 6 Strategies for Success; December 2010
- "Journal for Medical Internet Research"; Associations of Internet Website Use With Weight Change in a Long-term Weight Loss Maintenance Program; K. Funk, et al.; July 2010
- American Council on Exercise: Three Things Every Exercise Program Should Have
- "Journal of Physiology"; Training in the Fasted State Improves Glucose Tolerance During Fat-Rich Diet; K. Van Proeyen, et al.; November 2010
- "PLoS Med"; The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors;G. Danaei, et al.; April 2009
Member Comments