Losing weight when you are overweight may seem insurmountable. It is generally considered healthy to lose 1 to 2 lbs each week, so someone with a good deal of weight to lose is looking at a long-term commitment. If you are already overweight, it probably means you are eating too much and/or not exercising enough. Once you cut out some calories and exercise more, the pounds will start to come off faster than you think
Step 1
Start your day with a healthy breakfast. A breakfast that includes lean protein, healthy carbohydrates and some fat is both filling and tasty. Skipping breakfast makes it more difficult to control calories later in the day. A cup of oatmeal along with an egg-white omelet and some fruit would be a good choice.
Step 2
Add a variety of exercise. Running, walking, tennis, bicycling, weight-lifting or yoga are all good choices. It doesn't matter what exercise you do, just that you do something. Including different types of activities allows you to try new sports and, maybe, find something that you fall in love with. At least 30 minutes of moderate activity five days a week is recommended
Step 3
Make lunch your big meal. Have a hearty meal to fuel you through the rest of the workday. Include vegetables, in the form of a salad, soup or adding them to a sandwich. Whole-grain carbs, such as brown rice or whole-grain bread, add heart healthy fiber which also helps you feel full. Protein is another important addition; it helps keep you full and your energy level up throughout the day.
Step 4
Refuel with activity. When the afternoon slump hits, and you start to reach for a candy bar, take a walk instead. Take a few minutes to walk up and down the stairs, step outside in the sun or simply walk to a coworker's desk. Activity will help keep you out of those afternoon doldrums that make you head to the vending machine.
Step 5
Sit at the table for dinner. Don't eat at the couch, in front of the television or standing at the counter. Leave the serving dishes in the kitchen, sit down at the table and enjoy your meal. Refrain from reading, texting or doing anything else that distracts you from your meal. Follow the same rules you did for breakfast and lunch when it comes to food choices. Stick with lean protein, whole grains and fruits and vegetables.
Step 6
Close the kitchen after dinner. Don't pick at leftovers while cleaning up the kitchen, grab a handful of chips to munch on or grab a bag of microwave popcorn when your favorite television show comes on.
Tips and Warnings
- The more firmly you stick with these guidelines, the more quickly the weight will come off.
- Initial weight loss should be relatively easy, but as you get closer to your goal, it may become necessary to count calories and increase your activity.
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