In this instructable I'll be giving advice on how to come to terms with weight gain, and also how to motivate yourself to lose the weight through nutrition and exercise. I've got to warn ya'll - this will be quite long! I'll be naming the steps so that you can skip forward to what you're interested in, though. Hopefully this will make for easier reading!
This will be an instructable that is updated frequently! If you can think of something you'd like me to add, please say so. I will try to find resources and add information as needed. Please leave feedback and help me improve this instructable. :D
DISCLAIMER - This instructable is meant as a basic guide. I'm a public health educator, so I am aware what I'm talking about. This is what I talk about all day. :P I have a few years of experience under my belt and plenty of resources, whether they be teachers, websites, or books! I only hope that something I say or link to here will help someone!
Step 1: Consider how you became overweight. (Thinking Pose alert!)
The first step on the road to weight loss is seriously considering your lifestyle and how you've gotten to where you are - sounds cheesy, but it is indeed true. Did something cause you to cease physical activity or just become less active? Is stress leading to weird eating habits? Have the people in your life or your job changed your eating habits? It is important to consider that our eating habits are altered by many influences, including our cultural and social backgrounds, our environments, our emotional (or psychological) links to food, our body image, and our economic standing among other things.
Once you get to actively thinking about this, you might immediately come up with answers. If not, consider the following ways to track your habits and figure out what needs to be corrected:
- Keep a food diary for a few days. Try to write down everything you eat or drink. If you would like, take calorie counts for all of the items you consume. At the very least, you will most likely see a pattern!
- Take an inventory of the food in your house.
- Watch the way you respond to stress. Also see how the people around you are eating and if they change the way you eat. If your coworkers eat at McDonald's every day and you keep going with them... that is a problem habit! But normally, these are things you might not consider initially.
- Keep track of the amount of physical activity you're getting in a day. (Count walking long distances, consider the amount of the day you spend sitting down)
- Talk with friends and family about your weight gain. Ask them if they've seen habits you've overlooked. Perhaps they can shine some light on the problem!
- And last but not least, consult your doctor. If you can honestly think of no reason you're gaining weight and you're sure you're getting adequate physical activity and eating well, it could well be that there's something else wrong. And be completely honest with the doctor, too! ;)