Weight Loss Strategies

1. Make a commitment

Stable weight loss takes time and effort. It requires focus and a permanent pledge. Make sure that you're prepared to make permanent changes and that you do so for the right reasons.

No one else can make you lose weight. In fact, external pressure ' often from people closest to you ' may make matters worse. You must undertake diet and exercise changes to please yourself.

As you're planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes a lot of mental and physical energy to change your habits.

So make sure you aren't distracted by other major life issues, such as marital or financial problems.

Timing is key to success. Ask yourself if you're ready to take on the challenges of serious weight loss.

2. Get emotional support

Only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn't mean that you have to do everything alone. Seek support when needed from your partner, family and friends.

Pick people who you know want only the best for you and who will encourage you. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you, and share the priority you've placed on developing a healthier lifestyle.

3. Set a realistic goal

When you're considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week.

To do this, you need to burn 500 to 1,000 calories more than you consume each day, through a low-calorie diet and regular exercise.

Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds (23 kilograms).

Changing your process ' your habits ' is the key to weight loss. Make sure that your process goals are realistic, specific and measurable, for example, you'll walk for 30 minutes a day, five days a week.