Food Assistance and Food Systems Resources
Aside from genetics and age, other factors that may affect weight management include sleep, illnesses, drugs, and surroundings.
Speak with your healthcare professional if you have concerns about your weight or inquiries about your prescriptions.
Getting Started
Losing weight takes a well-thought-out plan. Here’s how to get started.
Jot down your reasons for wanting to reduce weight—whether it's to see your kids get married, feel better in your clothes, or because you have a family history of heart disease. Putting it in writing helps validate your resolve. Put these justifications up somewhere so you'll always be reminded of why you want to make this change.
Write down everything you eat and drink for a few days in a food and beverage diary. [PDF-127KB] Increasing your awareness of what you eat and drink can help you prevent thoughtless eating and drinking. Tracking physical activity [PDF-51KB] sleep, and emotions can also help you understand current habits and stressors. This can also help identify areas where you can start making changes.
Look at your lifestyle next. Determine what obstacles could stand in the way of your weight loss goals. For instance, is it difficult for you to obtain adequate exercise because of your work or travel schedule? Do you often eat sugary meals because you buy them for your children? Do your colleagues frequently bring high-calorie snacks to work, such doughnuts? Consider what you can do to assist in overcoming these obstacles.
See your doctor about services to help you maintain a healthy weight if you have a disability or chronic illness. This could involve federally approved drugs or equipment, surgery, referrals to other clinical or community programs, and certified dietitians. Request a follow-up consultation so that you can keep an eye on any changes in your weight or associated medical issues.
Establish short-term objectives and give yourself rewards as you go. Perhaps your long-term objectives are to control your hypertension and shed forty pounds. Short-term objectives could be to have a vegetable with supper, go for a 15-minute stroll in the evening, or switch to water from sugary drinks.
Focus on two or three goals at a time. Effective goals are -
- Specific
- Realistic
- Forgiving (less than perfect
"Exercise more," for instance, is not very detailed. However, stating, "I will walk for 15 minutes, three days a week for the first week," is precise and doable.
Setting unattainable objectives, like losing 20 pounds in two weeks, might make you feel helpless and angry.
Anticipating sporadic setbacks is another aspect of being realistic. When you encounter setbacks, quickly get back on course. Consider how to avoid failures in similar circumstances in the future.
Remember that every person is unique, therefore what suits one person may not be suitable for you. Try different things, like swimming, tennis, walking, or group fitness classes. Examine your interests and what you can fit into your life. Long-term adherence to these activities will be simpler.
Locate friends or family who will encourage you to lose weight. Similar-minded neighbors or coworkers may organize group exercise sessions and exchange healthful cuisine ideas. It could also be beneficial to see a medical expert, such a licensed dietician, or join a weight reduction support group.
Go back to the objectives you defined in Step 3 and assess your development on a regular basis. Determine which elements of your plan are effective and which ones require modification. After that, revise your objectives and adjust your plan.
If you reach a certain goal on a regular basis, set a new objective to support you on your route to success.
Commend yourself on your accomplishments! Acknowledge your accomplishments and feel pleased with your growth. Use non-food incentives, such a soothing bath, a sporting event with friends, or a bunch of fresh flowers. Incentives support your motivation as you work toward improved health.
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