Weight loss is not easy, but once you have decided that you want to start a diet, here are some steps that will help you succeed.

Make sure you are ready – Hundreds of fashionable diets, weight loss programs, and outright scams promise quick and easy weight loss but remember that losing excess weight requires time and effort. Start by asking yourself why you want to lose weight? How much do you want to lose? What will help you, and what will hinder you in reaching your goal? Who can help you? Make sure you are willing to make regular changes in your eating and activity habits and that you have time to invest in making those changes.

Take stock of where you are – No one else can make you lose weight. Find your inner motivation. What will give you the burning desire to stick to your weight loss program? Who can support you – family, friends, or a weight loss group? Try to make a list of what is important to you to help you stay motivated. Write down everything you eat for a few days in a food diary. This can help you avoid mindless eating and identify things that may pose challenges to your weight loss.

Consider talking to your healthcare provider to assess your height, weight, and any other weight-related risk factors.

When you are ready, it will be easier for you to set goals, stay committed and change habits.

Set realistic goals – It is important to set short-term specific and realistic goals and reward your efforts along the way. For example, “I will walk 15 minutes, 3 days a week for the first week”, is a specific and realistic goal. Depending on your weight, losing 5 percent of your current weight may be a realistic target that can help lower the risk of chronic health problems, such as heart disease and type 2 diabetes. It is important to set process goals because changing your habits is the key to weight loss.

Remember, small changes every day can lead to big results in the long run.

Enjoy healthier foods – Adopting a new eating style that promotes weight loss does not have to give up on taste and satisfaction of food. Try to lower your calorie intake by eating more plant foods such as fruits, vegetables, and whole grains. Use modest amounts of healthy fats, reduce the amount of sugar, and choose low-fat dairy products and lean meat and chicken in limited amounts.

Get active, stay active – Regular exercise plus calorie restriction will help give you weight loss benefits. The total calories you burn depends on the frequency, duration, and intensity of your activity and it varies from person to person. The best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week.

Monitor your progress – Continually revisit the goals you set for yourself and evaluate which parts of your plan are working well and which need tweaking. Rewrite your goals and plan accordingly. If you are consistently achieving a particular goal, add a new goal to help you continue your pathway to success. Don’t get disheartened, setbacks are part of achieving the goal and t is important to start over the next day.

Remember that you are planning to change your life. It will not happen all at once. Be proud of your progress and do not forget to reward yourself for a job well done.

  1. https://www.cdc.gov/healthy weight/losing_weight/ getting_started.html
  2. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752

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