Weight Loss 101

1. Create a plan:
The first step is to make sure you have a concrete plan.  This can be as simple as writing it down in a journal.  You can use the journal throughout your journey to track your weight, food intake and any challenges you face.  It is also smart to lose weight with someone else.  The buddy system works great to keep you motivated when you feel like quitting.
 
Make sure you are working towards a realistic goal.  Everyone is looking for a quick fix when it comes to weight loss.  Crash dieting to lose a lot of weight really quickly, almost always means you’ll put it back on (and more) just as quickly.  In terms of healthy maintainable weight loss, you should aim to lose 1-2 pounds per week.
 
2. Change the way you eat:
If your current diet staples have become McDonalds and Taco Bell, then you are probably aware that you need to make some changes.  But what if you already think you are eating well?  That may be partly true, but chances are that are a couple things you aren’t taking into consideration.
First, look for foods that fill your plate and your tank at the same time.  This is best seen in vegetables and fruits that are high in fiber and water content.  Because these foods help to fill you up physically, you’ll be less to snack on junk food later.
 
Next, read and follow the serving size recommendations.  It’s easy to mindlessly snack on candy or chips and end up eating way more than a serving.  Throughout the day, those extra calories can really add up.
 
Dieters tend to rely on pre-made or packaged dinners as a quick and “healthy” option.  Unfortunately, so often those meals are very high in sodium.  Foods that are high in sodium tend to cause water retention which can actually cause weight gain.  Keep an eye on your sodium intake or you’ll face the dreaded water weight.
 
3.Get Moving:
This is an essential part of the weight loss process.  Calories out must be greater than the calories you take in.  In order to lose one pound you need to burn 3,500 calories (www.webmd.com).  This means aiming for 200 minutes of moderate exercise per week.  Moderate exercise requires more than just a stroll around the block with the dog.  Moderate to intense (vigorous) exercise requires breaking a sweat.
 
Don’t have time for a long intense workout?  Find time throughout the day to exercise.  10 minutes at lunch and another 15 after dinner has you well on the way towards the recommended 200 minutes a week.  Just get moving, somehow.
 
In order to lose weight, you have to find the right combination of diet and exercise that works for you.  Whatever you do, change something from your current lifestyle.  Losing weight is not something that happens overnight. Keeping it off requires sticking with that change.  Confide in friends and family for support and stay confident that you can meet your goals.  It’s going take time and effort but you’ll be so happy with the results.