How to Begin a Plan to Lose Weight

Get started with weight loss.

Perhaps the obstacle to starting a plan to lose weight is knowing where to begin. Starting a weight loss program means changing habits and making different lifestyle choices. You may want to give up before you even begin. With any good weight loss program, two essentials are to eat less and exercise more. A few important guidelines will allow you to accomplish natural weight loss, which happens when the calories you consume are less than the calories you burn.

Instructions

1. 

   Start with 20 miuntes a day.

   Start small when beginning any exercise program. Try exercising 20 minutes a day for five days a week. Work up to exercising 30 to 45 minutes a day for five days a week. Plan a time to exercise regularly.

2. 

   Have a backup exercise plan.

   Create a backup plan; bad weather and friends can interfere with an exercise routine. Make several exercise options available to yourself. For example, if you cannot go jogging because it is rainy outside, have an exercise DVD available that you can use indoors.

3. 

   Change exercise routines.

   Rotate exercise routines. Muscles often become sore when starting an exercise program. Have one exercise routine for Monday, Wednesday and Friday. Develop a second exercise routine for Tuesday and Thursday that works a different set of muscles.

4. 

   Get enough sleep.

   Get a good night's sleep especially when beginning a new plan to lose weight. People who are tired tend to eat more, feel hungry and exercise less.

5. 

   Take vitamins.

   Take a multivitamin/mineral supplement so your body gets all the nutrients your body and brain needs to function properly. Poor nutrition can lead to depression, tiredness, and health issues. Omega 3 supplements also help the body and brain to function properly.

6. 

   Set weight loss goal.

   Set weekly weight loss goals. Decide how much weight you need to lose. Set a weekly goal to lose 1 lb. each week. Focus on the weekly goal, not the long-term goal.

7. 

   Drink water.

   Quench your thirst with water. Cutting backing on high calorie drinks will help reduce calorie intake and curb hunger.

8. 

   Eat healthy snacks.

   Keep healthy snacks and food in your home. Avoid the temptation to eat junk food by not buying it. Stock up on fruits, vegetables, and whole grain snacks.

9. Write reminder notes and post them on your refrigerator, kitchen cupboards and around your home to remind yourself to eat healthy and exercise. Notes could include statement such as: "Eat healthy and avoid diabetes," "Slim down before graduation," or "Take a walk."

References

• U.S. Department of Agriculture: Steps to a Healthier Weight
• Nutrition.gov: Weight Loss Management

Resources

• Nutrition.gov: Home Page
• National Heart Lung and Blood Institute: Healthy Eating