The first step to losing weight is to create a list of foods you plan to eat throughout the week. You do not have to do this step, but if you feel this will help you may do so. Try to dispose of any unhealthy foods that may pressure you into eating unwisely. This will help you get motivated in achieving your goal in losing weight. If you feel the need to eat an hour or two after eating a large meal, serve yourself low-fat yogurt, smoothies, or cheese for a nourishing snack between meals. By doing this, your body goes into fat burning mode. If you skip meals and eat less than normal, your body goes into fat storing mode.
This means, since your body is not getting the nutrients and proteins it needs, it wont be able to get rid of your bodys waste products properly, therefore storing all your bodys fat. It is important to include healthy foods in your diet but when you tell yourself you cant have a certain food, such as a cookie, you feel a sense of deprivation. If you crave a certain food, its best if you eat it. If not, eventually you will rebel against the deprivation and eat more cookies than your body needs. While you may feel out of control, this is a normal reaction to restricting foods. The key to a healthy relationship with food is to eat when you are hungry; eat exactly what you are hungry for and stop when you are satisfied. When you eat in this way, your body will stabilize at its natural weight.
After listing your food choices, find different healthy recipes that will help your body during the process. Take a trip to the grocery store and buy foods that contain protein, calcium, nutrients, iron and fiber. Eating fish, meat, fruit, vegetables and any dairy product helps maintain your bodys metabolism, making it easier to lose weight. Starting your day with a high-fiber cereal is a great way to fill your daily needs. Add nuts to cereals, yogurts, or vegetables for added protein, fiber, and healthy fats. If you continue doing this, it wont become a problem because your body will get used to this routine on a daily basis.
When you are finished creating youre eating schedule, try to make plans to exercise. Consider a reasonable plan for movement. Exercise is an excellent way to keep your body healthy and strong. However, exercise can become a compulsive activity causing physical and emotional problems. If you must exercise every day in order to feel relaxed or ease the anxiety, exercise different hours. If exercise gets in the way of other activities, you have probably become a compulsive exerciser. Focus on exercise as a way to stay fit rather than as a way to lose weight. Walking, jogging, running, even working on your garden is considered exercise. If you choose to develop a regular exercise schedule, make sure that it enhances your lifestyle rather than becoming an obsession. If you are not able to exercise every day, 3 or 4 days a week is more than enough.
It may feel good to be active at times but try not to force it upon yourself. Exercise at your current size that feels comfortable for you. Some important things you can do for yourself, no matter what shape or body size you have, are to stay fit, eat according to your physical hunger, and develop a loving attitude toward your body. There are many programs that offer classes for larger people in a safe, accepting environment with an emphasis on fitness rather than weight loss. According to Martin Haracz, the key to having a high self-esteem is for you and your family to value who you are and respect your body, no matter what your size.
If neither of these steps seem to work due to emotional reasons or constant overeating, consider getting help from a therapist so that you can directly deal with the issues in your life that makes you unhappy. Dont blame yourself for the difficulties you encounter in maintaining weight loss. Rather than feeling shame, try to become compassionate with yourself. While you may solve some of the other difficulties in your life, compulsive eating behaviors require direct intervention. It is tough to live in a society that tells you that you are not okay just the way you are. Instead of trying to change the shape of your body, consider trying to change the messages which youve internalized. Remember that your genetics plays the greatest role in determining your size, followed by changes in your physiology due to dieting.
The key to losing weight and being fit, is to be patient. If your reason for wanting to lose weight is to become attractive, feel better about yourself or just simply to be healthy, dont hurt yourself in the process. There are happy and unhappy people at all sizes. Accept the fact that your body will naturally change throughout the life cycle. Celebrate the health and capacities of your body rather than trying to attain cultural ideas which are unrealistic. In time, you will see results. Be patient, live life, and above all, be confident about both yourself and your body.