Burn more calories than you take in and you will lose weight. Reduce caloric intake as part of a healthy diet and exercise routine and the lost weight will be fat instead of valuable muscle. Losing a lot of weight involves planning, triumphs and challenges. The key to weight loss and maintenance is long-term lifestyle changes. Speak with your doctor about personalized weight-loss plans based on your fitness level and dietary needs.
Motivation
Make a list of why you want to lose weight. Your motivation may include health, family or an upcoming high school reunion. No matter how insignificant it seems, write down your reasons for wanting to lose weight and keep the list in a visible place.
Goals
Write down long- and short-term goals. If your long-term plans include losing 50 or more pounds, set a realistic time frame and mark your calendar based on a plan to lose approximately 8 lb. per month. Short-term goals may include increasing your exercise routine by five minutes or fitting into a smaller pant size.
Food Portions and Triggers
Write down everything you eat and drink, including how much and how often. Making a list helps you identify when you're eating because of stress, boredom, quick energy or because you're truly hungry. Be prepared for food-trigger situations by having health snacks available. To avoid overestimating suggested portion sizes --- which can result in stalled weight loss --- weigh and measure serving sizes based on your doctor's dietary recommendations until you feel comfortable identifying portions.
Cardiovascular Exercise
If you're carrying a lot of extra weight or are sedentary, brisk walking and swimming are safe and effective exercises. Aim for a minimum of 30 minutes sustained moderate-intensity exercise five days a week. If you're strapped for time, break it up into 10-minute sessions throughout the day. Alternatively, if your current fitness level makes sustained activity difficult, start with five to 10 minutes a day and gradually increase the intensity and duration.
Weight Training
Weight or resistance training increases lean muscle mass. The more muscle you have, the more calories you burn when you're not exercising. The National Institute of Diabetes and Digestive and Kidney Diseases states that if you cannot lift a weight six times in succession, it's probably too heavy for you, but if you can lift it 15 times with ease, it's probably too light. Weight lifting should not hurt, but it should challenge your muscles.
Diet
With diet, your goal is reduce and replace, not restrict. Reduce fatty and processed meats and opt for leaner cuts. Replace whole-dairy products with low or nonfat alternatives. Fruits, vegetables and whole grains are low in fat and calories and rich in fiber, making you feel fuller for longer periods. Avoid sugary drinks and drink water throughout the day to stave off hunger. Map out an eating plan with your doctor or dietitian and avoid diets that severely limit your calories or certain types of foods.
Long-Term Weight Loss
Unless your doctor recommends faster weight loss, take it slow and aim for 1 to 2 lb. of weight loss weekly. Avoid weighing yourself more than once a week. Use measurements or how your clothes fit as a guide to how well you're doing. Don't feel discouraged by minor setbacks. If you forget to exercise one day or eat more than you planned, start again the next day with a clean slate.
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