15 Facts for Weight Loss "Newbies"

1. See a doctor Before you start any weight loss program or make a drastic change to your diet, you will need to see your doctor. Get a physical if you haven’t had one recently. You should discuss any related health concerns and gain her approval of your chosen weight loss method.

2. Prepare Yourself You should ask yourself these questions as you begin: Why do you want to lose weight? Are you truly committed? Do you have a support system set up? Can you accept mistakes without giving up altogether?

You need to prepare yourself, emotionally and mentally, for the changes you're about to undertake if you are to succeed in the long-term:

3. Make Changes To lose weight effectively, you will have to permanently change four aspects of your life: 1.) what you eat. 2.) how you eat 3.) your behavior and 4.) your activity level. Losing weight is hard work. Keeping it off is just as hard ... if not harder. But success is completely in your own hands.

4. Weight is Important Your weight affects you in many ways other than your appearance: Your overall quality of life; self-esteem; health risks; depression; and physical abilities are also influenced. Think of all the positive changes you can experience by losing weight.

5. Make Real Goals You shouldn't set your sights too high like losing 30 pounds in a month (Those signs advertising weight loss pills are NOT true!). Small goals (e.g. 5 pounds; 10 percent of your current weight) are far more attainable and easier to stay focused on.

6. 1 Pound = 3500 Calories No matter which way you look at it, 3,500 calories is one pound lost. Whether you take in 500 fewer or burn 500 more calories a day, by the end of the week you’ll be one pound lighter!

7. Pick a Plan You'll Stick With You won’t stick to a diet that is comprised of foods you do not like. Choose your plan carefully. Do a trial period before investing a lot of money on something like pre-packaged foods.

8. Stick With It! Once you've tried out a diet a week or so, you should ask yourself how long you can live this way. If you can’t imagine staying on a particular plan until you reach your goal weight, try something else. Going on and off the same plan again and again leads to yo-yo dieting.

9. Emotional? Food isn't the answer! You need to plan alternative strategies to cope with emotional eating. Many people with weight issues have the habit of eating in response to emotions and stress. Be ready.

10. Real Risks The dangers of being overweight are real: diabetes, high blood pressure, cancer, and heart disease are life-threatening health risks for the obese. When your motivation wanes, keep these in mind.

11. You Can't Control Everything! Factors such as genetics, ethnicity, your environment, your job, physical hindrances from exercising, etc., can affect your weight management efforts. Accept that there are some things you can’t change.

12. Clean Out the Closet Your ultimate goal should be a realistic one. Some of us will never fit into that wedding or prom dress again. Our bodies change with time. Settle for a weight that is healthy for you now, not 15 years ago.

13. Don't Be So Hard on Yourself Diets with too-severe restrictions like too few calories or entire food groups being omitted often lead to binges and uncontrollable cravings. Moderation is the key.

14. Don't Sit on the Scale Your weight will fluctuate from day to day. Resist the urge to weigh yourself on a daily basis, as doing so will discourage you. Weigh in the same time and day once a week.

15. Get a Pep Talk bottom line: Losing weight isn't easy. There is no magic pill or quick fix for long-term, healthy weight loss. It’s going to take a lot of discipline and hard work. But just because something is difficult, it’s not impossible. The fact is … You can do it!

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