Getting Started
Losing weight takes more than desire. It takes commitment and a well-thought-out plan. Here's a step-by-step guide to getting started.
- Step 1: Make a commitment.
- Step 2: Take stock of where you are.
- Step 3: Set realistic goals.
- Step 4: Identify resources for information and support.
- Step 5: Continually "check in" with yourself to monitor your progress.
Step 1: Make a commitment.
Making the decision to lose weight, change your lifestyle, and become
healthier is a big step to take. Start simply by making a commitment to
yourself. Many people find it helpful to sign a written contract committing
to the process. This contract may include things like the amount of weight
you want to lose, the date you’d like to lose the weight by, the dietary
changes you’ll make to establish healthy eating habits, and a plan for
getting regular physical activity.
Writing down the reasons why you want to lose weight can also help. It might
be because you have a family history of heart disease, or because you want
to see your kids get married, or simply because you want to feel better in
your clothes. Post these reasons where they serve as a daily reminder of why
you want to make this change.
Step 2: Take stock of where you are.
Consider talking to your health care provider. He or she can evaluate
your height, weight, and explore other weight-related risk factors you may
have. Ask for a follow-up appointment to monitor changes in your weight or
any related health conditions.
Keep a "food diary" for a few days, in which you write down everything you
eat. By doing this, you become more aware of what you are eating and when
you are eating. This awareness can help you avoid mindless eating.
Next, examine your current lifestyle. Identify things that might pose
challenges to your weight loss efforts. For example, does your work or
travel schedule make it difficult to get enough physical activity? Do you
find yourself eating sugary foods because that's what you buy for your kids?
Do your coworkers frequently bring high-calorie items, such as doughnuts, to
the workplace to share with everyone? Think through things you can do to
help overcome these challenges.
Finally, think about aspects of your lifestyle that can help you lose
weight. For example, is there an area near your workplace where you and some
coworkers can take a walk at lunchtime? Is there a place in your community,
such as a YMCA, with exercise facilities for you and child care for your
kids?
Step 3: Set realistic goals.
Set some short-term goals and reward your efforts along the way. If your
long-term goal is to lose 40 pounds and to control your high blood pressure,
some short-term eating and physical activity goals might be to start eating
breakfast, taking a 15 minute walk in the evenings, or having a salad or
vegetable with supper.
Focus on two or three goals at a time. Great, effective goals are —
- Specific
- Realistic
- Forgiving (less than perfect)
For example, "Exercise More" is not a specific goal. But if you say, "I
will walk 15 minutes, 3 days a week for the first week," you are setting a
specific and realistic goal for the first week.
Remember, small changes every day can lead to big results in the long run.
Also remember that realistic goals are achievable goals. By achieving
your short-term goals day-by-day, you'll feel good about your progress and
be motivated to continue. Setting unrealistic goals, such as losing 20
pounds in 2 weeks, can leave you feeling defeated and frustrated.
Being realistic also means expecting occasional setbacks. Setbacks happen
when you get away from your plan for whatever reason – maybe the holidays,
longer work hours, or another life change. When setbacks happen, get back on
track as quickly as possible. Also take some time to think about what you
would do differently if a similar situation happens, to prevent setbacks.
Keep in mind everyone is different – what works for someone else might not
be right for you. Just because your neighbor lost weight by taking up
running, doesn't mean running is the best option for you. Try a variety of
activities – walking, swimming, tennis, or group exercise classes to see
what you enjoy most and can fit into your life. These activities will be
easier to stick with over the long term.
Step 4: Identify resources for information and support.
Find family members or friends who will support your weight loss efforts.
Making lifestyle changes can feel easier when you have others you can talk
to and rely on for support. You might have coworkers or neighbors with
similar goals, and together you can share healthful recipes and plan group
exercise.
Joining a weight loss group or visiting a health care professional such as a
registered dietitian, can help.
Step 5: Continually "check in" with yourself to monitor your progress.
Revisit the goals you set for yourself (in Step 3) and evaluate your
progress regularly. If you set a goal to walk each morning but are having
trouble fitting it in before work, see if you can shift your work hours or
if you can get your walk in at lunchtime or after work. Evaluate which parts
of your plan are working well and which ones need tweaking. Then rewrite
your goals and plan accordingly.
If you are consistently achieving a particular goal, add a new goal to help
you continue on your pathway to success.
Reward yourself for your successes! Recognize when you’re meeting your goals
and be proud of your progress. Use non-food rewards, such as a bouquet of
freshly picked flowers, a sports outing with friends, or a relaxing bath.
Rewards help keep you motivated on the path to better health.
Want to learn more?
Losing Weight
What is healthy weight loss and why should you bother?
Improving Your Eating Habits
Your eating habits may be leading to weight gain; for example, eating too fast, always clearing your plate, eating when you’re not hungry and skipping meals (or maybe just breakfast).
Keeping the Weight Off
Losing weight is the first step. Once you've lost weight, you'll want to
learn how to keep it off.
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Page last updated: June 20, 2008
Content Source: Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion