Need to lose weight? Start with these simple steps to improve your chances of long-term success: 1. Make sure you're ready. 2. Find your inner motivation. 3. Set realistic goals. 4. Learn to enjoy healthier foods. 5. Get and stay active.
Weight loss requires commitment. Ask yourself the following questions to help you determine your readiness: 1. Am I willing to change my eating and activity habits? 2. Do I have the time to spend on making changes? 3. Or am I too distracted by stress and other pressures? Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness.
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It may seem obvious to set a weight-loss goal that's realistic, but how do you know what that is? Depending on your weight, 5% of your current weight may be a realistic goal. If you're 180 pounds (82 kilograms), 5% is 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk for chronic health problems, such as heart disease and type 2 diabetes.
When you set weight-loss goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.
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Body fat breaks down during a series of complex metabolic processes.