Make those weight-loss goals a reality. There are tons of diets, weight-loss programs, and scams out there. But a healthy weight-loss program includes a combination of healthy foods mixed with exercise. You have to make this a personal commitment and implement these lifestyle changes.

Making this weight loss a commitment will take time and effort, but you have to make it a priority. You have to be committed to lifestyle changes. It will take mental and physical energy to make these changes. You will have to undertake diet and exercise changes to please yourself. There are always setbacks. You will overeat or eat foods that you should avoid, but that is just a setback, don’t give up, get back on track. Motivate yourself by focusing on the benefits of losing the extra weight. You’ll have more energy and be improving your health.

Only you can make yourself lose the weight, but having emotional support will make the journey easier and more comforting. Seek out a friend, family, or your partner to encourage your efforts. Pick the person or persons who only want the best for you and will listen to your thoughts and feelings. An ideal person would be someone who is also in a weight loss program.

• When you are setting goals for yourself in your new eating and exercise plan, be realistic. Losing weight slow and steady is the healthiest way to go. Aim to lose 1 to 2 pounds per week. Set weekly or monthly goals and track your progress. This may take some time, but be patient. Work out a strategy that gradually changes the habits and attitudes that may not have worked in the past. Choose a start date, your exercise schedule, eating plan with plenty of water, fruits, and vegetables. Write everything down. And remember to always consult with your doctor or dietician on how you can lose the weight safely.
  
  This new eating routine will require a low caloric intake, but this does not mean you’ll have to eat tasteless food. Add more fruits and vegetables, and whole grains into your diet. Enjoy the healthier food.
  
  
• Get active and stay active. Just watching what you eat will not make you lose weight. If you cut 250 calories from your daily diet you can lose a half a pound per week. 3,500 calories equal 1 pound of fat. If you add a 30-minute walk four days a week, you can double your rate of losing weight. Exercising burns calories to help you lose weight as well as strengthens muscles and will counteract muscle loss associated with aging. You can incorporate exercise into your daily life. Take the stairs instead of the elevator, park at the far end of the parking lot, doing housework. All will help in burning calories.
  

• Change your lifestyle. Eating fruits and vegetables and only exercising for a few weeks or months is not enough. You have to have the dedication to incorporate these changes into your life. You must first evaluate your eating habits and daily routine. Then, make a true commitment to get rid of the extra weight.

Source: Mayo Clinic. “Weight loss: 6 strategies for success.” http://www.mayoclinic.com/health/weight-loss/HQ01625.