A lot of people are striving to lose weight but are having trouble getting their weight loss attempts going. Fortunately, WebMD has a number of recommendations to get you started:
Know your weight loss goals
Brian C. Jacobson, MD, MPH, assistant professor of medicine and a gastroenterologist at Boston University Medical Center in Massachusetts, says you should first consider how much weight you need to lose before you decide how you want to go about it.
Very overweight or obese – For people who are obese, Jacobson recommends going to a weight loss center. "People with a lot of weight to lose can probably benefit from a structured, supervised program."
Slightly or moderately overweight – For individuals who are slightly or moderately overweight, Jacobson suggests controlling portion sizes. "If you control portion size, you cut calories," explains Jacobson.
To know the proper portion sizes, check the new food pyramid or, consult a registered dietitian.
Also, incorporate exercise in your weight loss plan. You do not have to sign up for a gym membership, though. Jacobson says, you can simply buy a cheap treadmill and take a walk while watching TV.
Before you take up a new exercise regimen or weight loss plan, talk first with your doctor.
Know you weight loss personality
According to Thomas R. Przybeck, PhD, assistant professor of psychiatry at Washington University School of Medicine, in St. Louis, our personality plays a role in our attitude towards food. Thus, it is important to know what your weight loss personality is and fit your plan to surmount your unproductive inclinations.
Impulsive – according to Przybeck, you are an impulsive eater if "you have a tendency to be impulsive, you might see a pint of Ben & Jerry’s in the freezer and go for it." You have to find away to remove or avoid these temptations.
Oblivious – oblivious types are those who do not pay attention to what they eat. An example of oblivious types is TV snackers. You have to avoid situations where you are distracted from what you are eating if you are going to control your portions.
Uptight – Przybeck says, "Those who are anxious, nervous, and depressed might eat to feel better." If you are uptight or anxious, controlling your portions might be harder for you.
Tenacious – According to Przybeck, these resolute and determined types won’t have trouble losing weight. "If you are highly self-directed, cooperative, and have a lot of stick-to-it-ive-ness, you are going to have an easier time," Przybeck says.
Sociable – Przybeck says, these types tend to keep track of their food consumption better than others.
Diet and exercise
To achieve weight loss – as well as fitness and improved health overall – diet and exercise should go hand in hand.
When asked which should come first, diet or exercise, Lauren Gerson, MD, MSc, director of the Esophageal and Small Bowel Disorders Center at Stanford University School of Medicine in California, replied: "jump in and do both."
Make a firm weight loss commitment
According to WebMD, before you start a weight loss program, first ask yourself the following questions:
- Am I ready to do this?
- Is my motivation coming from within?
- Can handle occasional setbacks or lack of progress?
- Can I fully concentrate on weight loss? (if you are dealing with other issues such as a job transition or other problems, it might be best to resolve them first before you start any weight loss plan. That way you can focus properly on your weight loss endeavors.)
Lastly, make sure that you are doing it for yourself, not because someone else – friends, partner, family – is pressuring you to do so.