Eat small meals. Eating more meals with less in them will help keep your metabolism up, rather than keeping it slow on a three-meals-per-day system. Eat very lean foods, like lean meats, vegetables, and fruit. Avoid fats and oils in part, but not altogether.
When you are at the gym, challenge your body. It is not worth your time to simply do what your body is used to. Instead, try out new workouts, work new muscle groups, run longer distances, increase the weight of your machine, and lift heavier weights. Do try to be careful, so as not to hurt yourself, but push yourself to find and set your limits.
Ask your doctor about the proper supplement regimen for your fitness and health needs. Taking a complete multivitamin is a good start, but your doctor will be able to help you determine exactly what you need personally, given your exercise routines, diet, and needs.
Plan your program carefully. Be sure to include a day of rest to minimize injury, give yourself adequate room for stretching, and include some flexibility in time and location, should something come up. Be consistent, though, so that your body becomes adapted to working out at a certain time of day.
Set goals that are within your reach. Losing two pounds a week is a reasonable goal-- losing 20 a week is not and is in fact dangerous. Be careful to set goals that are practical for your fitness level at the time you set them and also reasonable given your time constraints.
Occasionally reward yourself. Having one day to eat a little less healthy is a good way to stick to a diet, especially if you are used to eating whatever you want. Otherwise, reward yourself with things like a nap, a snack, or a break from work.
Track your results! Keep a log of your daily calorie intake and the energy you use during the day. Additionally, keep track of your weight, height, and body mass index. This method keeps you honest in what you eat. If you log your food as you eat, you are more likely to slow down, and realize when you're full.
Drink more water each day! Often, people snack because they are thirsty. By drinking more water, you are more likely to eat only when you are hungry. This will prevent you from overeating due to boredom. Drink a whole glass of water before meals to make your stomach feel fuller.
Losing weight can improve your confidence, self esteem, and overall feeling of self-worth and lift the way you look and feel about yourself. Following the above steps can increase your potential to lose weight and solidify a positive view of your program, thus making you more likely to participate in it.
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