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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- ACSM.org: Obesity and Exercise
- ACSM.org: Obesity and Exercise
- ACSM.org: Position Stand on Physical Activity and Weight Loss
- ACSM.org: Position Stand on Physical Activity and Weight Loss
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
First Step to Losing Weight
The first step to weight loss involves getting your mind and body ready for the long journey ahead. Safe and long-term weight maintenance requires a lifetime commitment to a healthier lifestyle. Start your new lifestyle by analyzing your habits and determining where you want your weight loss to take you.
Food and Exercise Diary
The very first step to losing weight involves determining what bad habits you have. Keeping a food and exercise diary can help you see your poor eating habits and track the amount of exercise you do each week 2. Write down everything you eat or drink throughout the day, including small bites taken while cooking. Your journal may help you identify emotional eating and other bad habits if you also write down how you felt when you ate, how full you were after eating, what you did during the meal and who you ate with. Continue keeping your journal throughout your weight loss to help you track progress and to remain accountable for your eating and exercise habits 2.
Goals
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Goals help you plan your weight loss step by step as you transition into a healthier lifestyle. Plan to reach your goal weight slowly through small weekly changes to your diet and exercise routine 2. Analyze your food and exercise diary to determine areas you can change 2. Set realistic targets that promote gradual changes to your lifestyle. Make your goals achievable. For instance, make aim to lose 1 lb. each week by exercising 30 minutes each day and reducing your portion sizes to one serving. Goals that aim for things like losing 10 lb. in one week tend to undermine your weight loss attempts.
- Goals help you plan your weight loss step by step as you transition into a healthier lifestyle.
- in one week tend to undermine your weight loss attempts.
Emotional Readiness
Major life distractions and emotional issues may interfere with your weight loss success. Common emotional barriers include:
- marital stress
- financial difficulties
- illness
- anxiety
- depression
- job stress
- eating disorders
Try to eliminate emotional issues as part of your analysis of your weight loss readiness. Some issues, such as past eating disorders, anxiety and depression may need professional intervention.
Support
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Support provides the final part of the analysis phase prior to starting weight loss. Think about the people in your life that may help or hinder your weight loss attempts. Temptation and setbacks occur frequently during weight loss. Make sure you have someone you can turn to for support and encouragement. If no one in your life can fulfill this role, consider joining a support group for weight loss or find ways to keep your motivation high.
- Support provides the final part of the analysis phase prior to starting weight loss.
- If no one in your life can fulfill this role, consider joining a support group for weight loss or find ways to keep your motivation high.
Related Articles
References
- ACSM’s Health & Fitness Journal; Motivating Change: Modifying Eating and Exercise Behaviors for Weight Management; John Jakicic, Ph.D., et al.
- ACSM.org: Obesity and Exercise
- HelpGuide.org: Easy Tips for Planing a Healthy Diet and Sticking To It
- ACSM.org: Position Stand on Physical Activity and Weight Loss
- Centers for Disease Control and Prevention. Losing weight. Updated February 4, 2020.
- Swencionis C, Wylie-Rosett J, Lent MR, et al. Weight change, psychological well-being, and vitality in adults participating in a cognitive-behavioral weight loss program. Health Psychol. 2013;32(4):439-46. doi:10.1037/a0029186
- Gardner J, Kjolhaug J, Linde JA, Sevcik S, Lytle LA. Teaching goal-setting for weight-gain prevention in a college population: Insights from the CHOICES study. J Health Educ Teach. 2013;4(1):39-49.
- InformedHealth.org [Internet]. Exercise, weight loss, and osteoarthritis. Institute for Quality and Efficiency in Health Care (IQWiG). Updated July 16, 2014.
- Lasikiewicz N, Myrissa K, Hoyland A, Lawton CL. Psychological benefits of weight loss following behavioural and/or dietary weight loss interventions. A systematic research review. Appetite. 2014;72:123-37. doi:10.1016/j.appet.2013.09.017
- Pietrzykowska NB. Benefits of 5-10 percent weight-loss. Obesity Action Coalition. Updated 2013.
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Writer Bio
Kimberly Wonderly has a Bachelor of Science degree in exercise science and has worked as a personal trainer for six years. Wonderly has also taken many child development classes, while running a daycare out of her home for three years. She wrote for the "Rocket" at Slippery Rock University for two years while attending college.