How to lose weight is a challenge that many people have to face. It's important to accept from the very start, there is no cheats, you must use a combination of simple and real techniques, you cannot cut corners. It's also important to take into account that losing weight requires not just hard work but a real and lasting change of life style, unless you are going to commit fully to the process, you will struggle to see any results.
If you follow the guidelines below, you will lose weight, if you cut corners, you will not.
In order to lose weight you will need the following:
- Healthy food
- Determination
- Healthy cookbooks
- 30 minutes every day
- A positive attitude
- A real willingness to change your long term lifestyle
1. If you are extremely overweight you should make an appointment to see your doctor or other medical professional to check your dieting and exercise plans are not going to cause adverse affects on you.
2. Setting goals is important, humans by nature need manageable goals, and that’s the key, don't expect to lose 10pounds in your first week, its unrealistic, unachievable and all you will end up with is disappointment. So that’s the first step, set a simple goal for your weight loss, depending on your current weight i would suggest you aim for 1-3lbs per week. It's also great if you can lose weight with a friend giving each other some mutual support.
3. Cut out all junk foods, that means drinks as well, so no burgers, fizzy drinks, chocolate, candy, biscuits, fatty snacks, and any else that is high in fats, sugars and e numbers! You don't need this stuff, you just think you do!
4. Begin some simple life style changes, when you go to the store, don't park close by, park further away, and walk to the store. When you arrive at work, don't take the elevator, take the stairs. When it's time to pick up the kids from school, walk down, leave the car at home. Get your bike out the garage, you can do local errands on this, it’s fun, easy and great exercise.
5. If you have large dinner plates at home, remove them, get smaller plates, its a FACT that you feel fuller when eating a whole plate of food, you can achieve this still but with a smaller plate your portion sizes will drop.
6. Introduce healthy meal times, use some healthy cook books to create meals that you enjoy but are made with good foods.
7. Through reading and the internet look for alternatives to your usual unhealthy snacks, you can have some nuts, and of course things like fruit, pasta, vegetables etc.
8. Eat smaller meals, but with more frequency, the body will steadily increase metabolism so that calories are burned more efficiently, this also prevent over eating and should stop you feeling hungry and craving fatty foods.
9. Plan your meals a little better, ensure that your fridge is stocked with healthy food, failure to do this leaves the possibility that you might go in search of unhealthy fast foods at meal times.
10. The basic steps you have taken so far should have you well prepared to move on with a more focused exercise plan. You now need to swing into action, start slowly and build up, walking, climbing stairs, cycling are all a great way to get started. You will need to steadily ramp the effort levels up, really working up a sweat for 30mins, 3 times a week will really help.
11. Monitor your weight weekly by weighing yourself once a week, first thing in the morning and at the same time each week.
12. You should by now be seeing some changing for the good, it’s time to start increasing your exercise levels, 30mins a day is good, but if you find this too time consuming, perhaps it’s time to find yourself a physical hobby. The hobby can be anything physical, from swimming, tennis, squash, walking, jogging, cycling, the list is endless, but finding something you really enjoy can be very beneficial.
These steps are enough to help the average overweight person lose some weight sensibly and without too much stress. If you have any questions or concerns always contact a physician or other suitably qualified professional before you start on any diets or exercise programs. This guide is not a substitute for professional medical advice.
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