According to the U.S. Centers for Disease Control and Prevention (CDC) in 2009, more than one-third of U.S. adults and 16 percent of U.S. children are obese. Not only is being overweight considered unattractive, but it also makes people more susceptible to heart disease, diabetes, cancer and many other ailments. To combat overweight and obesity, many people buy weight-loss pills, undergo surgery or take other measures to lose weight. However, these measures often carry health risks and/or are expensive.
Step 1
Weigh yourself. Record the number in a notebook or calendar. (The best time of day to weigh yourself is in the morning before breakfast but after you've used the toilet.)
Step 2
Measure your height against a wall or door frame. Stand as flat against the wall as possible. Mark your height with a pencil or pen. Use a measuring tape to measure the distance from the mark to the floor.
Step 3
Eat slowly and really savor the flavors of each bite you take at every meal. Put down your fork after each bite and drink a sip of water after you swallow. These techniques will help you to slow down. Do not eat second helpings.
Step 4
Walk at least 30 minutes a day. You may break it up into three 10 minute-sessions if necessary. If the weather is bad, walk in a mall or around the halls of your workplace. Buy an exercise video that you can follow as an alternative.
Step 5
Clear your home and workplace of tempting foods, especially junk food: cookies, candy, chocolate, soda and chips. Throw or give them away. Do not buy them "for the kids" or for any other reason. If you are prone to using spare change for the vending machine, empty the change from your pockets or wallet every day so it won't be in your desk at work.
Step 6
Fill a 64-oz pitcher with water daily. Keep it in your refrigerator or near your desk. Drink a glass whenever you feel tempted to snack. Resolve to drink the contents of the pitcher by day's end.
Step 7
Consume lean meats, whole-grain breads, fresh or frozen fruits and vegetables, nonfat dairy products and unsaturated fats (such as olive oil). Plan your meals and snacks each week, write them down and do not vary from your written menu.
Step 8
Write down what you eat at each meal or snack, either while you are eating it or immediately after. Review your notebook daily to see where you need to make any changes.
Tips and Warnings
- Analyze your lifestyle. You may be eating too much junk food or snacks. You may have a desk job and not get much exercise. Many people find they are more successful in losing weight when they share their progress with a friend or family member, especially if the other person is also trying to lose weight. Weigh yourself weekly, preferably at the same time of day and wearing the same clothing. Write down your weight. Strive to lose 1 to 2 lb. each week to ensure that you can keep off the weight you've lost.
- If you are not losing weight and are honestly following these steps, see your doctor to rule out any medical problems. You may be taking medications or have a condition that causes water retention. During the first week, you may lose about 5 lb., but after that time, your weight loss should be slower. Consistently losing more than 1 to 2 lb. per week may mean your body is being deprived of essential nutrients. When exercising, always wear appropriate clothing and get proper instruction. If you feel any pain or pressure, stop and consult a doctor.
Things You'll Need
- Scale
- Measuring tape
- Comfortable walking shoes
- Watch or timer
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