Tackling big weight loss goals

Losing a large amount of weight can seem daunting, but it is possible. 

If you are obese, there is a good chance you know that losing weight would benefit your overall health. You may be feeling at least a little bit intimidated at the thought of all the pounds you need to shed to get back to a healthy weight.  

Don’t be discouraged! With time, patience, planning and persistence, it is possible to lose even a large amount of weight. Take it one day at a time. Remember that small, gradual changes lead to the best and longest-lasting results in the future. 

Getting started 

Losing weight takes commitment and a well-developed plan. Make S.M.A.R.T. goals, meaning they are sustainable, measurable, attainable, realistic and time bound.  

Make a commitment.

Start by making a contract with yourself. Write down the amount of weight you want to lose, the date you would like to lose it by, a few specific changes you will make to establish healthy eating habits, and your plan for routine exercise. 

Take stock of where you are.

Talk to your provider or a registered dietitian about how much weight you should lose to reach a healthy BMI. Start a food diary and record what, how much, and what times you eat. Examine your lifestyle and identify things that might make it difficult to lose weight. Try to brainstorm to figure out what you can do to overcome these challenges. 

Set realistic goals.

Establish short-term goals that will help you achieve long-term results. If you are looking to lose 40 pounds and control your blood pressure, you may want to break this down into small tasks to get you to those goals over a few months. Those small goals may include taking a 15-minute walk every day or having a salad or vegetable with dinner. 

Also, set realistic goals for how fast you will lose weight. Aim for a slow, steady weight loss. One to three pounds a week is a realistic and healthy weight-loss goal.  

Start out slowly.

If you are not used to being active, it is better to avoid intense aerobic training sessions right away. Start out slowly with moderate physical activity — like walking, riding a bike, yoga or chair exercises. Your body will need time to get used to any new activities. Make sure you also warm up before exercising and cool down when you are finished. 

Look for support.

Talk to family members or friends who support your weight-loss efforts. It is easier to make lifestyle changes when you have people you can talk to and rely on for support. 

Monitor your progress.

Revisit your goals and review your progress. If you are meeting your goals, celebrate with non-food rewards, such as buying yourself flowers, taking a bubble bath, or attending a sporting event with friends. 

If your plan isn't working, you might want to talk to your doctor about bariatric surgery. Bariatric surgery can be an option for people who are obese and can't lose weight with lifestyle changes alone or those who have severe obesity-related health problems. 

Have patience.

It's important to remember that you're not going to lose weight overnight. Take it one day at a time. Remember that you're trying to change years of lifestyle habits. 

Lose pounds, gain health 

Obesity puts you at increased risk for serious health problems such as heart disease, type 2 diabetes, high blood pressure, stroke and some forms of cancer. 

But while losing pounds is nice, taking care of yourself and staying in good health should be your top priority. 

By setting achievable goals and sticking to your plan, you can put obesity in your rearview mirror and enjoy a healthy, active life.