Being overweight or obese carries many health risks. These include the development of diseases such as diabetes, heart disease and some types of cancer. The Mayo Clinic says that about one-third of Americans are obese, but that losing even a small amount of weight can help to reduce the risk of diseases associated with obesity. When attempting to lose weight, it is important to have goals and a weight loss plan.
Step 1
Know your starting point. Weigh yourself on an accurate scale and find out your body fat percentage. One way to do this is to use a scale that measures your body fat for you. Another is to see a trainer at a gym for a measurement with calipers. Or, visit a website such as FitWatch and use its body fat percentage calculator (see Resources).
Step 2
Set a reasonable goal for weight loss. The National Diabetes Information Clearinghouse suggests aiming to lose 1 lb. per week. Fitwatch.com recommends setting a goal for a manageable period of time, such as 12 weeks. At the end of that time, you can evaluate your progress and set a new goal.
Step 3
Find out how many calories you need to consume to lose your desired amount of weight per week. Sparkpeople.com has an online calculator that you can use to determine this number (see Resources). Use a calorie counting book or website to keep track of how many calories you are eating each day and modify your eating habits as necessary.
Step 4
Set other goals related to health and weight loss. For example, strive to drink eight glasses of water each day, or to exercise for a half-hour per day. Make these goals small and achievable. Write down your goals and post them in a prominent place, such as on the refrigerator door.
Step 5
Find support in reaching your weight loss goals. Tell your friends and family that you are trying to lose weight. Avoid those who seem to sabotage your efforts or who discourage you. Consider joining a program such as Weight Watchers or Overeaters Anonymous to help you stay motivated.
Step 6
Weigh and measure yourself at the same time each week. It is best to use the same scale, the same weight of clothing, and to weigh yourself at the same time of day, preferably the morning. Write down your results each week and track the changes in your body.
Tips and Warnings
- Don't get discouraged if you are not losing weight as quickly as you had hoped. Evaluate where you may be taking in too many calories or add more exercise to your routine. It is normal to lose several pounds per week the first couple of weeks that you are on a diet, and then to taper off.
- Check with your physician before beginning any weight loss or exercise program.
Things You'll Need
- Scale
- Measuring tape or calipers
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