A healthy weight does not mean following a diet or program. Instead, it involves a lifestyle that includes healthy eating patterns, regular physical activity, and stress management. read more
People who lose weight gradually and steadily (about 1 to 2 pounds per week) are more likely to lose weight than people who lose weight quickly.
Sleep, age, genetics, disease, medications, and environment may also contribute to weight management. If you're concerned about your weight or have questions about your medications, talk to your health care provider.
start
Losing weight requires a well-thought-out plan. Here's how to get started.
Step 1: Make a commitment
If you have a family history of heart disease, want to see your children married, or want to feel better in your clothes, write down why you want to lose weight. Writing it down can confirm your commitment. Post these reasons to serve as a daily reminder of why you want to make this change.
Step 2: Save your place
Write down everything you eat and drink for a few days in a food and drink diary. [PDF-127KB] Knowing more about what you eat and drink will help you avoid mindless consumption. Tracking physical activity [PDF-51KB], sleep, and emotions can also help you understand current habits and stressors. It can also help identify areas where you can start making changes.
Next, examine your lifestyle. Identify things that may challenge 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 fast food because that's what you buy for your kids? Do your coworkers often bring high-calorie items, such as cakes, to the workplace? Think about things you can do to help overcome these challenges.
If you have a chronic condition or disability, ask your health care provider for resources to support a healthy weight. This may include referral to a registered dietitian and other clinical or social programs, federally approved medications or devices, or surgery. Request a follow-up appointment to monitor changes in your weight or any related health conditions.
On this page
Step 1: Make a commitment
Step 2: Save your place
Step 3: Set realistic goals
Step 4: Identify resources for information and support
Step 5: Monitor your progress continuously
Old couple lounging in the park
Step 3: Set realistic goals
Set short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and get your high blood pressure under control. Short-term goals might include drinking water instead of sugary drinks, taking a 15-minute walk in the evening, or eating vegetables with dinner.
Focus on two or three goals at a time. Effective goals are
specific
real
tolerant (less than perfect)
For example, the phrase “exercise a lot” is not unique. But “I will walk 15 minutes, 3 days a week during the first week,” is specific and realistic.
Setting unrealistic goals, such as losing 20 pounds in two weeks, can leave you feeling defeated and frustrated.
Being realistic also means anticipating setbacks sometimes. When setbacks happen, you bounce back quickly. Also think about how to avoid obstacles in similar future situations.
Remember that everyone is different - what works for someone else may not work for you. Try different activities such as running, swimming, tennis, or group exercise classes. Find out what you enjoy most and that can fit into your life. It will be easy to continue these activities for a long time.
Step 4: Identify resources for information and support
Find family members or friends to support your weight loss efforts. Coworkers or neighbors with similar goals may share healthy recipes and plan group physical activities. Joining a weight loss group or seeing a health care professional such as a registered dietitian can also help.
Step 5: Monitor your progress continuously
Review the goals you set in Step 3 and evaluate your progress regularly. Evaluate which parts of your plan are working well and which need tweaking. Then rewrite your goals and plan accordingly.
If you're consistently achieving a specific goal, add a new goal to help you continue on your path to success.
Reward yourself for your successes! Recognize when you achieve your goals and be proud of your progress. Use non-food rewards, such as a bouquet of fresh flowers, exercise with friends, or a relaxing bath. Rewards help motivate you on your path to better health.
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