Weight loss is difficult but not impossible for individuals who are seriously overweight.
If you struggle with serious weight issues, weight loss is probably ever-present on your mind. It is a battle that often feels unwinnable. However, you have options. The key to successful weight loss is you deciding to take action and believing in yourself. One weight loss plan, whether it is calorie reduction or surgery, might work for someone else but not for you. You can evaluate and revise if necessary. Just begin.
Instructions
1. Ask trusted people to be a part of your support and encouragement group. Choose people who will encourage you but not allow you to make excuses or give up. Exercising consistently with a partner will also help ensure that you follow through with exercise commitments.
2. Do your homework. First research non-medical interventions that emphasize steady, sustained weight loss over a period of time. Avoid any program that promises drastic and rapid weight loss.These type of "get-thin-quick" plans are usually fads and difficult to sustain. Choose a diet plan that is healthy, reasonable and that you can fit into your lifestyle.
3. Exercise. Start by walking even as little as five minutes. When you are 400 pounds, it is difficult to exercise. However, start where you are and you will definitely still get a benefit. Increase your time little by little. Do not begin any exercise program without receiving medical clearance from your physician. You may benefit from working out with a personal trainer who is an expert in working with overweight individuals.
4. Stay hydrated. The Mayo Clinic suggests the "8 x 8" rule. Drink 8 ounces of water eight times a day. That is the baseline requirement, but as you exercise, add additional fluid.
5. Explore medical options including medication and surgery. As of January 2011, there are four types of weight loss surgery: gastric bypass, gastric banding, sleeve gastrectomy and duodenal switch. These all have different risks and different results (see Resources).
6. Discuss medications with your physician. Some appetite suppressants doctors might prescribe are phentermine, mazindol and diethylpropion. These are usually short-term prescriptions designed to help you begin your program. Use them in conjunction with dietary changes and starting an exercise program.
7. Explore alternative methods of weight loss. Some options may include acupuncture, hypnotherapy, journaling or talk therapy. If something does not work for you, do not give up. Evaluate what parts were effective and which parts you need to change.
