If you haven't been able to stick with diet programs in the past, the problem could well be you. If you're not truly motivated to make a change, you're more likely to slip back into old habits. Make a lifetime commitment to lose weight and keep the weight off. Once you've gotten into the habit of eating healthy foods and exercising regularly, you might not even realize you're dieting. Talk to your doctor before starting any new diet and exercise program, particularly if you have health problems or injuries.
Step 1
Make a list of everything you eat for a week. Don't skip snacks, drinks or desserts. Add up the amount of calories you consume per day. Circle the foods that have the most calories and saturated fat, and make a choice to eliminate these foods.
Step 2
Team up with a weight-loss buddy. If you have a friend or colleague who is also trying to lose weight, help each other stay motivated. Exercise for at least 30 minutes five days a week and stay away from junk food. If you're feeling tempted to cheat, call your buddy and take a walk instead. If you don't have a friend nearby who wants to lose weight, make an online weight-loss buddy --- through your social network, for example.
Step 3
Cook fun, healthy meals at home for yourself and your family. This way, you can control the ingredients you put in your own meals. Substitute whole milk and cheese for skim milk and low-fat cheese. Choose lean protein like chicken, turkey, fish or tofu as a main dish. Fill up on fruits and veggies so you can eat more without adding too many extra calories to your meal.
Step 4
Eat fewer foods that have empty calories, like sodas and candy, and replace them with water and fruit. When you're feeling a craving, allow yourself 100 calories of one of your favorite foods. This way, you'll satisfy your craving without ruining your diet.
Step 5
Make a list of all of the healthy foods you enjoy. Buy these foods at the grocery store and keep them in your refrigerator at all times. You'll feel less frustrated with your diet if you always have foods you like to eat on hand.
Tips and Warnings
- Go for a walk around the block after dinner instead of watching TV.
- Limit your calorie intake, but do not go below 1,500 calories daily for men and 1,200 calories dailyfor women.
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