What are some tips for getting started on a diet?

Question

I need to lose about 100 pounds. I know it will be a long and hard journey, but it is something I have to do. I am looking to change my lifestyle rather than just a fad diet. Does anybody have some tips for getting started and staying motivated. Also, what kind of meals should I eat, and exercises should I do? I need something simple, but that I can stick to. Thanks!

Answer 1

1. Keep a Food Journal

This will help you become aware of what and HOW MUCH you eat.

2a. Read food labels

2b. Portion control your meals.

Measure all your food. From home cooking, snacks, even fast food. For example a large bag of chip, if you grab a bunch of chips or eat straight out of the bag you don't realize that you've had several serving of chips ( a serving could only be 8 chips).

3. Exercise.

Just walking for 20-30 minutes a day is the easiest way to start your workout routine. Then as you become stronger start adding variety to your cardio and include strenght training.

4. Set a long term goal as well as short term goals.

Your long term goal is to lose 100lbs.

Your short term goal could be to lose 5 lbs in 4 weeks.

Just update your short term goals once you reach them and don't forget to reward yourself ( new workout outfit, mani/pedi,new walking shoes, etc)



Good Luck!



: o)

Answer 2

I am so happy you look at this decision realistically! Just to buy everything natural and nothing pre-cooked. use fresh herbs and seaonings in your meals and nothing from a can, alot have preservatives. Eat more snacks than meals and dont starve yourself you'll just eat more later. If you have craving for food, grab a bottle of water drink the whole thing down and in about 20min your craving will be gone. don't overwhelm yourself about exercising. Keep yourself comfortable in this life-change. Diet is a dead word to me. Keep away from any unnessacary talk about weight whether it be "positive" or "negative". Keep your mind pre-occupied and take up a hobby. Many find themselves eating out of boredom. If there is someone, such a a good friend or family member. Tell them, its something not to be ventured alone, its always nice to have support and someone you know you can talk to. Don't worry about what you think people ever think of you. You are doing a FANTASTIC thing for yourself and such an accomplishment deserves applause. I applaued you for making such a healthy move for yourself and there is nothing wrong with you now to begin with! Always remember to use your best judgment and I know you can do it. I personally have lost 40 pounds and mantained my weight for 3 years now. Also a nice fact, it takes 3 weeks to form a habit. Thats why the beginning is the hardest part. When you get your body in a cycle of doing all the right things it will just become second nature for you :)

I would love to hear your success story.

Answer 3

Hi. Its hard to say without knowing how overweight you are (if at all). What is your age, height and weight? A healthy balanced diet and plenty of exercise is the way forward. Stop eating when you are full- dont just eat for the sake of it. Plenty of wholegrains, fruit and veg. Oily fish, salad, cereals. Eat carbohydrates - but not excessively - like when you have your evening meal just have two potatoes or few spoon fulls of rice with loads of vegetables and one piece of fish or chicken. Dont forget to drink lots of water and have some diary products! Just balance it and dont become excessive. Exercise is the best way - I eat like a horse but work it off with exercise - much more fun than eating less :)

Answer 4

It is so refreshing to see a person who wants to go about getting in shape the right way, instead of following a "fad diet".

First of all, if you can, go to a doctor to get a physical, so that you know that you are otherwise healthy other than needing to lose weight. If you have had a regular check up, and everything is okay, then you should be ready to go!

First of all, start keeping a food diary. If you go to www.nutrition data.com , you can enter most if not all of the foods that you eat (even from fast food and other restaurants). While keeping your diary, I have found it helpful to keep an index card in my purse so that I can record EVERYTHING that I eat. Even little bites can add up quickly. Before I go to bed, I record my day's food intake, and see what I have really eaten during the day. I believe that the website will also give you suggestions on how to improve your diet for maximum nutrition.

Secondly, If you are really looking for a lifestyle change, you must do it slowly. If you currently consume a lot of fats, then it is wise to slowly rid them from your diet. If you stop eating them all at once, you can create problems with enzymes and hormones used in the digestion of food. You must give your body time to adjust. Also, if you currently drink whole milk, change to 2%, and then in a few weeks, switch to skim milk.

Another thing that you may want to try to do is slowly introduce healthier foods into your diet. If you normally snack on potato chips, switch to pretzels. Ice cream? Try yogurt instead. Milkshake? Try a smoothie- Make it at home so that you know exactly what is going into it. If you don't get a lot of fiber in your diet, you should also try to add it gradually. Start with whole grain breads, and go from there. If you are going out to dinner at a "sit down" restaurant, then try eating an apple or a banana about 15-20 minutes before you get to the restaurant, and have then split your order (half now, half to go) before they bring it to your table.

Meanwhile, if you lead a sedentary lifestyle, you should get moving! Start slowly- Park far away (within reason) of where you are going, so that you will sneak in a bit of walking here and there. Take the stairs instead of the elevator/escalator. Also, I recommend doing some light stretching in the morning, as this will help you be more comfortable as you become more active. Throw away your remote control to your TV unless you have to have it for certain functions, but even then, keep it on top of the TV, so that you have to get up to change the channel.

The weight will start to slowly come off at first, and then you will reach a point where you are going to feel better, and then you can adjust your diet and exercise to something more vigorous.

It is very important to start slowly on the exercise business. If you don't usually exercise , you can easily become injured by the strain on your joints from the extra weight you are carrying,

As far as motivation, the website that I listed above has many features to help you monitor and chart your progress. If you start taking your lunch to work, and cut down on convenience foods, you will save a lot money. Put the savings aside, and when you reach a certain goal, or your clothes start getting too loose, use the money to reward yourself with a new pair of jeans, or if you are ready for a more vigorous exercise routine,you can use it to buy rollerblades, or join a gym.

Some other things that you can do to help you stay motivated are to get your cholestrol levels checked monthly, as well as your blood pressur, etc. If you keep a chart of these things, you will be motivated to keep the good trend going. Also, do not rely on the scale to chart your progress, because as you gain muscle and lose fat, you may not see the numbers go down very quickly, because muscle weighs more than fat.

If you do slip up, then don't get discouraged, just realize that you are human, and get back on track as soon as possible.

GOOD LUCK, and let us know how you are doing!

Answer 5

Hey try Weight watchers. You go to meetings and weigh in, that helps keep you motivated, not to cheat. also at the meetings they have classes. That show you tips,.



Also you can basically eat what you want by following the point system. I believe they guarantee you to lose 2-5lbs a week. It really works.You don't even have to work out. All you need to do is go to a weigh watchers meeting. or visit. .www.WeightWatchers.com

Answer 6

Put down your weight loss goals , plan how long that will take, you can also go here to get a motivation checklist as well as get tips on ways to lose weight effectively :



http://rapidweightloss.nmaskuri.com

Answer 7

pick the diet that is right for you. go easy on it at first. dont start at full blast. every day get better at it