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Step 1
Write down your ideal weight, and how many pounds you need to lose in order to get there. Figure on losing a healthy amount of 1-2 pounds per week. That's 4-8 pounds per month. So, if you want to lose 40 pounds, it'll take 10 to 5 months. ACCEPT THIS NOW. Slow and steady = long-term success.
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Step 2
Get a calendar, and mark the month when you believe you'll have met your ultimate weight loss goal. Hang the calendar on your fridge, or keep it somewhere you look often, as a constant reminder. Plan small rewards yourself (not with food) each week that you stick with the plan to lose weight. Reward yourself even if you don't lose weight. The important thing is that you stick with your plan. It will come off.
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Step 3
Set an exercise goal. Have you always wanted to swing dance, or rock climb? Run a 5-mile race? In addition to beginning a regular weight loss workout routine, find a fun activity that involves exercise and will help you lose weight. Now set a long-term goal for that. If you want to swing dance, find a competition that's several months away, and plan to compete. If there's a race coming up in 6 months, train with the goal of completing the race.
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Step 4
Break this exercise goal down into small, realistic parts per week. This takes your mind off losing weight and the dreaded scale - which isn't always as accomodating as we'd like - and gives you alternative expectations and results that you can see and feel.
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Step 5
Keep a food and exercise record. Write down everything you eat and drink, and all of the exercise you do. If you have a supportive family, post the information where you and everyone else in the house can see it. You'll get encouragement and cheers; and be less likely to eat that whole package of Oreos, or skip out on a workout, if you have to write it down.
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Step 6
To lose weight, concentrate on eating healthy foods, but also allow yourself to eat small (SMALL) servings of your favorite snacks each week. Going completely cold-turkey on those comfort foods will result in binging, or the end of your plan to lose weight all-together. Be nice to yourself, but strict. Allow yourself snacks in small amounts. Drink before you eat, so that you feel fuller by the time you take your bite. Chew sugar-free gum and eat foods high in fiber. You'll feel fuller longer.
Comments
MicheleLTune said
on 1/13/2009 Hi, Colleen! I didn't know you were writing here at eHow! :-)
I've lost over 100 pounds, so I know it isn't easy. And it really is true that the last few are the worst!
5*!
*smiles*
Michele
llnair2006 said
on 5/9/2008 Great steps, I find that sometimes people are too hard on themselves if the weight doesn't come off quickly your article really stress the importance of taking it off slowly. good job
amylaine said
on 3/18/2008 Great steps and easy to follow.