Maintaining a healthy weight has been proven to be a contributor to good health and better your chances of extending your lifespan. Many people, however, eat from boredom and when they are upset or frustrated. Other issues can also cause them to gain unhealthy amounts of weight. If you have 100 lbs. to lose, it will be essential to change your mindset. The good news is that it is possible to lose your 100 lbs. in a year’s time.
Step 1
Get a complete physical before you begin any weight loss program. Obesity can bring with it several silent diseases, including diabetes, coronary disease and joint injuries. These conditions will not prevent you from pursuing your weight loss goal, but it will help you know how you need to continue.
Step 2
Restructure your eating habits so that you are eating four to six small meals a day, with a reduced calorie intake from previous months. Eating small meals throughout the day will prevent hunger and subsequent binge eating. Reducing calorie intake by 30 percent will begin the weight loss progress.
Step 3
Keep a weight loss diary in which you record everything you eat and the number of calories you consume each day. Work with your doctor or a nutritionist to determine the number of calories you should consume each day to lose weight safely while maintaining good health. Use that as a daily target.
Step 4
Drink water throughout the day to maintain hydration, reduce hunger and flush your body. If you would prefer flavored water, squeeze fresh lemon or lime juice into the water when it is prepared.
Step 5
Exercise daily. This cannot be stressed enough for optimum weight loss. Exercise at least once a day for 30 minutes. Choose exercises or activities that will not put undue strain on your joints until you get down to a more manageable weight. Walking and swimming are both safe exercises for the severely overweight.
Step 6
Take vitamins to ensure you are maintaining good health during your weight loss regime.
Step 7
Reward yourself with non-food treats. If you lose 10 lbs., buy yourself a new book. At 30 lbs., treat yourself a manicure. If you lose 50 lbs., get yourself a weekend at your favorite spa. Develop the attitude that fewer calories and more movement are permanent changes in your life so that you don’t consider it a temporary diet.
Photo Credit
- exercise image by sasha from Fotolia.com
