The key is to get started. Why not set your first goal to be 5 or 10 pounds. Reward yourself (in a non food way) when you meet those goals. Reaching small goals is easier than struggling to meet the final goal.
Focus on improving your health and well being. Reaching your healthy weight will have a pleasant side effect.
When your body uses more calories than you consume, you lose weight.
Exercise builds muscle and muscle burns more calories. Exercise also increases your body's metabolism, which allows you to burn stored body fat.
Exercise during a weight reduction program or maintenance program is necessary. However, when you are overweight, it is more difficult to exercise. We strongly recommend that you exercise at your own comfort level.
Aim to be physically active everyday. Keep in mind that exercise will improve your muscle tone and your cardiovascular system. Regular exercise can lower your blood cholesterol and triglyceride levels.
Even a small weight losses (as little as 5-10%) can improve your health and reduce the risk for some potentially serious diseases.
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Maintaining a good fluid balance will help support your weight loss, reduce the risk of cramps or heat exhaustion, allow for proper digestion, maintain a proper balance of electrolytes and help control appetite.
Keep your body well hydrated. Drink at least 8 10 glasses of water, club soda, or seltzer daily. Limit your intake of soda or drinks made with sugar or high fructose.