6 Month Weight Loss Plan

Long-term weight loss can be overwhelming, but by learning to eat and exercise effectively you can achieve gradual results that will keep you motivated for the long haul. Keeping track of your calorie intake and making short-term goals will help you avoid frustration and stay on track.

Setting Reasonable Goals

• When you make the choice to lose weight, it's easy to get frustrated when you don't see immediate results. However, the healthiest rate for weight loss is 1 to 2 pounds per week, because at that speed the weight you lose is mostly fat, instead of the water or muscle that you lose when you shed pounds too quickly. Additionally, weight that is lost at a slow and steady pace tends to stay off, whereas weight that is lost too quickly is typically regained within a year. Aim for 4 to 5 pounds in your first month, and adjust your goals once you know what is reasonable for your body.

Understanding Calories

• There are 3,500 calories in one pound of fat, so to lose one pound you must burn 3,500 calories more than you eat. To lose one pound per week you should aim for a calorie deficit of 500 each day, meaning you eat 500 calories less than you burn. To get an idea of how many calories you burn on an average day, use an online calculator that considers your height, weight and activity level to estimate your caloric needs, and subtract 500 to find your goal for daily calorie intake. Be sure to eat at least 1,200 calories per day; anything below this amount will put your metabolism into starvation mode and hurt your weight loss efforts.

Exercise

• Exercise is a key component of weight loss, but working out does not have to be scary or excessively intense. If you don't exercise now, take small steps to ease yourself into the process, and talk to your doctor if you have any concerns. Set short-term exercise goals to stay motivated. A new runner will do better to focus on running for 10 minutes continuously than running his first 10-mile race. Celebrate your small victories and set new goals when you reach your old ones.

Support Tools

• Study after study has shown that people who have a support system are more successful in their weight loss than those who go it alone. Sharing your goals with others will make you more accountable and keep you motivated on those days when you want to grab a burger and fries instead of going to the gym. Keep in touch with friends who also are trying to lose weight; share in each other's victories and encourage each other during tough times. If you don't feel comfortable sharing your weight loss goals with friends, look for support groups in your area, or join an online forum. Making your intentions known will help, whether to your friends or strangers.

  Another proven key to success is a food diary. Writing down the food you eat not only helps you keep track of your calorie intake and keeps you accountable for your eating. A food diary allows you to look back on how foods affected your weight loss in any given week.