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Step 1
Before you begin making changes to your diet, you should meet with your doctor to discuss your weight-loss plans. Your doctor needs to give you a medical evaluation and physical examination to clear you for any illnesses or diseases and help you select the proper weight-loss program to follow.
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Step 2
Establish a realistic weight-loss goal. You doctor can help you set an appropriate goal based on your current weight, BMI (body mass index) and overall health. Your weight-loss plan should specify how many calories you should consume a day, how many meals you need to eat, the time of day you plan to eat and other relevant information.
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Step 3
Create a healthy diet plan to follow. Your body needs plenty of fruits, vegetables, whole grains, protein and fiber in order for you to remain healthy and fit. Try limiting your sodium, sugar and carbohydrate intake and eat healthy foods and snacks instead. Also, be sure to eat smaller portions of food and smaller meals. You can refer to the Food Guide Pyramid for information on healthy food choices and to learn how many servings you should have a day from each food group. (Visit lifeclinic.com for more information.)
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Step 4
Drink enough water. Your body needs plenty of it, and you should try drinking at least eight glasses (8 oz.) a day. Drinking water flushes out the system by removing wastes and toxins from your body. It keeps the body working properly and helps to reduce water retention and bloating.
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Step 5
Develop an exercise routine. You should try to exercise at least four times a week, for at least 30 to 45 minutes each session. You can slowly increase your exercise routine as your body becomes accustomed to the physical activity and you build up your endurance. You may choose to participate in activities like walking, running, swimming, playing tennis, biking or aerobics.
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Step 6
Take an appropriate multivitamin daily. Your body needs a variety of nutrients; therefore, you should take a multivitamin to ensure that your body is receiving an adequate amount of nutritional resources each day. Be sure to select a multivitamin that provides about 100 percent of the daily value (DV) of all of the vitamins and minerals (except for calcium).
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Step 7
Give your body time to adjust to the new diet. You do not have to rush the weight-loss process. In fact, it is better to lose weight gradually than all at once. For example, you may find yourself losing one to two pounds per week (which is a safe goal for most people) instead of five to six. This is O.K., and you should not get discouraged if it takes a little while to reach your ultimate weight-loss goal.
