A successful weight loss program should include a combination of behavioral approaches and a low-calorie diet. Other treatments include education, nutrition counseling, exercise programs and pharmacological agents.

A calorie tracker can help you figure out how many calories you need to maintain your current weight. It’s also a good idea to eliminate empty calories like sugary drinks and fried foods, and focus on nutrient-rich food groups such as protein, fruits and vegetables.

1. Determine Your Goals

Having an effective weight loss programs clear vision and purpose helps you stay motivated and on track toward your goals. Setting SMART (specific, measurable, attainable, realistic, and time-bound) goals can help you achieve your long-term goal of losing weight and changing your lifestyle.

Start by asking yourself why you want to lose weight. This will help you find the strength to push through when challenges arise.

You may also want to establish both process and outcome goals. Process goals are those that focus on changing behaviors and habits, such as eating more vegetables or walking 30 minutes a day, while outcome goals are those focused on the number of pounds you need to lose.

For example, a short-term outcome goal might be to walk for 15 minutes a day for two weeks and then add five more minutes each week as you get used to the habit. This is an attainable goal and will lead to a greater overall health outcome. While it's important to set a specific goal, it's equally important to make sure the goal is realistic and fits your schedule and lifestyle.

2. Identify Your Obstacles

Starting a weight loss program is exciting and can help you reach your goals, but there are many obstacles that you may face along the way. From battling emotional eating to finding the time to exercise, these challenges can make it difficult to stay motivated. To help you overcome these obstacles, it is important to identify them and find solutions. For example, if you have trouble finding the time to exercise, look for a program that provides accountability and support over the long term.

3. Track Your Weight

If you want to be successful in your weight loss journey, a good program should have you tracking your progress along the way. Whether that be using a bathroom scale, body measurements or progress photos, it is important to get into the habit of doing this on a weekly basis.

When tracking your weight, be sure to weigh yourself at the same time each day (ideally in the morning, after you have emptied your bladder) and under the same conditions (such as without any clothes on). This will ensure that the results you are getting are accurate and reflective of the changes you're making.

4. Create a Meal Plan

It’s essential to establish a meal plan that will help you meet your weight loss goals and keep you healthy long-term. The Harvard Healthy Eating Plate is a good template for meal planning, as it provides guidelines that are based on your daily calorie needs. It recommends filling half your plate with vegetables and two-thirds of the other portion with healthful proteins (such as fish, nuts, beans or poultry). When developing a meal plan, it’s important to choose foods that will fit into your lifestyle. Restricting certain foods can lead to yo-yo dieting and a failure to lose weight. For example, if you love a bowl of ice cream at night, try making it a smaller serving size or eating it less frequently to reduce calories and sugar intake.

Conclusion

It is also a great idea to track other metrics, such as body fat percentage, to give you a full picture of your success and help you avoid hitting a plateau. You may also find that non-scale victories, like noticing less flabby skin or increasing your endurance during exercise, can be just as exciting as losing a few pounds! And they can be a great way to keep you motivated!