How to Drop Inches From the Body

A common resolution made by millions of people each year is the vow to lose weight or "shed inches" from the body. Thousands of diets exist and are tried repeatedly by these same millions of people. But real, natural body transformation involves a lifestyle change, not a fad diet or a month-long regimen of strenuous exercise.

Things You'll Need

• Cloth or metal tape measure
• Journal or diary
• Pen
• Multivitamins
• Exercise equipment (weights, machines, etc.)

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Instructions

• 1

  Measure your waist and determine the number of inches you are at currently. The first step in dropping inches is determining where you are now and then deciding what target weight is right for you.

• 2

  Set a weight-loss goal or a target number of inches to lose (or both). Write that goal down in your diary. The number should be moderate and realistic, perhaps even a bit less than what you ideally want to lose.

• 3

  Increase the amount of vegetables, fruits and grains that you consume. Decrease the amount of sugars, starches and fats in your diet. Eat according to the United States Department of Agriculture Food Pyramid, which recommends certain daily servings of fruits, vegetables, grains, meat, oil and dairy products.

• 4

  Develop the habit of eating earlier in the day and not eating after 8 p.m. According to the American Heart Association in the book "No-Fad Diet," your body digests food and burns calories more quickly and easily during the times when you are most active, which for most people is during the daytime. In the book "Mayo Clinic---Healthy Weight for Everybody," Dr. Donald D. Hensrud said calories consumed when the body is at rest---usually later in the day---are eventually stored as fat.

• 5

  Begin taking the multivitamins, according to the directions. These supplements help your body get necessary nutrients.

• 6

  Begin doing more aerobic and anaerobic exercise regularly. Develop a daily exercise routine and write it down in your journal. Aerobic exercise, such as running, bike-riding or jumping rope, causes a person to consume more oxygen and thereby burn more calories. Anaerobic exercise, such as stretching or weight-lifting, strengthens muscle tissue, which can also reduce body fat.

• 7

  Examine the mental and emotional behaviors that contribute to your weight gain. Keep daily notes in your journal about observations you make. What time of day do you tend to eat the most? Do you tend to eat when you are sad or bored? What healthy foods do you enjoy? What exercises do you find enjoyable, if any?

• 8

  Find someone to become a weight-loss partner with you, if possible. This could be a family member, co-worker or friend. It is usually easier to lose weight if you have a system of support.

• 9

  Re-measure your waist and other target areas monthly until you reach your target. Continue incorporating these steps into your lifestyle.