10 Easy Steps to Jumpstart Your Weight Management Program

Weight loss is an excellent resolution to have in spite of how difficult it may seem. Although there are many diets and fads that come and go, even a 10-pound weight loss can improve your health and your risk for diseases associated with obesity, diseases like Type 2 diabetes, hypertension and heart disease.

Here are ten easy steps to jumpstart your weight management program.

1. Accept that weight management is an achievable goal - If you approach weight management with the concept that small steps will add up to make a big difference over time, then the idea of losing weight does not seem so complex.
   
   
2. Make a plan to succeed: Identify 10 food items that you currently purchase that you know are bad for you and that you can live without. Make a consistent plan to start eliminating 2 of these items each week from your grocery list.
   
   
3. Contact a nutritionist and make an appointment: Every individual should have a customized plan tailored to their age, weight, height, metabolism and activity level. This plan is best created with a professional who will dedicate time to working with you one on one.
   
   
4. Schedule regular exercise: Make it a goal to double the distance that you walk each day until you are walking at least 30 minutes each day.
   
   
5. Set realistic goals: Rapid weight loss that can't be sustained only results in frustration. The goal should be to lose approximately 2 pounds every week. Depending on how much you choose to lose, over the course of a year this would result in a substantial amount of weight loss.
   
   
6. Develop a support system: It is important to join a support group and to develop a network of individuals who are committed to your success. Some of the most accessible groups exist at Weight Watchers, Ediets.com and faith-based organizations. Inquire within your health plan for resources that also may be able to help you maintain your goals.
   
   
7. Weigh in regularly: It is important to check your weight regularly. Every week you should check your weight in the morning before you get dressed on the same scale.
   
   
8. Positive Reinforcement: Feel good about the success that you are making and provide a small reward for yourself each week that is not food related. Some excellent suggestions include a manicure, a massage, taking a scenic walk, purchasing a new CD or new clothing item.
   
   
9. Congratulate yourself: Weight loss is similar to a marathon that is not always won by leaps and bounds. The goal is to stay focused on your goal even if there are small setbacks from time to time.
   
   
10. Love Yourself: while absolute weight loss is a goal, it is important to love yourself no matter what your size may be.

Feel free to contact us at questions@blackwomenshealth.com with any questions or comments that you may have. We want you to succeed.