Most weight-loss programs can help you lose weight at first. But you will lose
more and have more health benefits if you can keep with it for a longer time.
You need to find the right balance of
eating and physical activity that you can keep doing or a program that works
with your lifestyle.
Are you ready to make changes?
Before you begin treatment,
decide if you are ready to make the lifestyle changes needed to lose weight.
Losing weight and keeping it off can be hard. Think
about successes that you had before and how you were able to achieve them.
If you are
ready to make a plan for healthier eating, your doctor may suggest losing 10% of your weight at a rate of
1 lb (0.45 kg) to
2 lb (0.9 kg) a week as your
first target. Research shows that a 10% weight loss can improve your
health.1 It is better that you maintain a small amount
of loss rather than lose a lot of weight fast and gain it back.
Tips to help with your weight-loss program
Set realistic goals. Many people expect to
lose much more weight than is realistic. For help defining clear, healthy goals, see these
questions to think about when you are setting goals to manage weight.
works best for you. If you don't have time to cook and hate to prepare meals,
a program that offers meal replacement bars or shakes may be better for you. Or
if you like to prepare meals, finding a plan that includes daily menus and
recipes may be best.
Get family and friends involved to provide
support. Talk to them about why you are changing your eating habits and physical
activity and how important losing weight is to you.
Identify obstacles to losing weight. Keep a food journal(What is a PDF document?). Look at it to try to find things that cause you to overeat, such as stress or
Remove food temptations such as high-calorie snacks,
and replace them with healthier foods such as fruit and low-fat