Weight-Loss Icebreakers

If you're new to diet and exercise or are very overweight, weight loss can seem daunting. You may feel overwhelmed by all of the things you have to do to lose weight, and perhaps you're afraid to fail. Introduce yourself to weight loss gradually with small steps and additions to your normal day to help ensure success.

  1. Diet

    • Fill yourself up with fruits and vegetables before you eat anything else at a meal. Fruits and vegetables are packed with fiber, which will keep you full and help your system move waste out of your body. They're also packed with essential vitamins and minerals that your body needs to efficiently burn more fat, such as B-vitamins, which work to convert energy in your cells. Try to eat a variety of fruits and vegetables to get the widest range of nutrients.

    Exercise

    • When first incorporating exercise into your weight-loss program, avoid injury by working out at your current level of fitness. Walking is an excellent form of cardiovascular activity for weight loss, especially if you're new to exercise or are very overweight. Start by walking 30 minutes on three nonconsecutive days per week. Add a day of walking or 10 minutes to each of your walks every week.

    Support

    • Don't be afraid to let other people help you succeed. According to a study in the "Journal of Obesity," participants with social support lost 46 percent more weight than those who tried to lose weight by themselves. Explain the importance of your weight loss to your family and friends. Talk to other people who have lost weight. Find a friend or neighbor who also wants to lose weight, and keep each other accountable; you can exercise together, help one another plan meals or simply call each other weekly to check on your progress.

    Considerations

    • Though losing weight has many benefits, the risk for adverse health effects and injury is a concern if you lose weight in an unhealthy way. Determine your personal level of fitness by assessing how much you can walk, stand, bend and climb stairs without pain. Always begin exercise by warming up and cooling down with a brisk, five-minute walk, and gently stretch the muscles you used during your workout. Also, talk with your doctor to ensure that weight loss is right for you.