Any major lifestyle change will involve a commitment of time and effort, so be prepared to invest yourself in the process of losing weight. You didn't gain weight overnight, and the problem won't be fixed overnight. Recognize that weight loss will be time-consuming in the beginning as you implement new habits, but the more you practice them, the easier it will become.
Step 1
Make a list. Write down the reasons you want to lose weight, and keep it handy, perhaps even posting somewhere you will see it daily. When you feel your motivation waning, refer to your list as a reminder.
Step 2
Check the numbers. To get where you are going, you must know where you are. It may be hard to face, but begin by taking an accurate measurement of your weight, BMI and waist size. These will all be important statistics to continue to measure as you make improvements--you may see progress as you lose inches that may not show up as quickly on the scale.
Step 3
Set realistic goals. Of course you want to see quick results, but the key for long-term motivation in weight loss is setting realistic goals. A good initial weight loss goal is 10 percent of your current body weight. (Quick tip to calculate: take the first two numbers of your current weight. For example, if you weigh 223 lbs., a good first goal is losing 22 lbs.) Don't look for quick or easy fixes--remember, if it seems too good to be true, it usually is. The extra weight will not come off all at once, but losing 1 to 2 lbs. a week is a healthy pace.
Step 4
Make a plan to change your eating habits. Learn about healthy eating and where you can implement changes to help you lose weight. Check out the "Diet and Nutrition" section at LiveStrong.com or the U.S. Department of Agriculture's suggestions for information about what foods to eat using MyPyramid.
Step 5
Make a plan to exercise. Exercise is key to weigh loss, so decide what will work best for you. If you plan to join a gym, start today. Visit local gyms and inquire about guest passes for free trial visits until you find one that suits you. If you plan to buy home equipment, do not wait to get it in place. For less expensive equipment options, check out your local Goodwill store or other donation-based business. Put your home equipment in a space where you actually will use it--don't put it in the basement if you never go down there. If you need accountability, get an exercise buddy and encourage each other.
Tips and Warnings
- When those days come (and they will) when you don't want to exercise, tell yourself to just get started with 10 minutes. This is not as overwhelming as mentally committing to a full-blown workout. Once you get started, you likely will want to keep going. But if not, even 10 minutes helps to stay in the habit, and any exercise you get will be better than none.
- Be sure to discuss your weight loss plan with a doctor, and get her approval of your exercise plan.
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