Weight loss is often a major health goal for many, and sometimes the hardest part about losing weight can be taking the first step. If you’re wondering, “How do I lose weight first?” then you have come to the right place. This manual will outline essential first steps to losing weight safely, realistically, and sustainably.
1.🎯 Setting a Clear Goal is the First Step
The first step to any weight loss journey is to set a specific, realistic goal. Instead of saying you “want to lose weight”, instead say “I want to lose 10 kg in 3 months.” This goal is both measurable and time-based which gives you something clear to work towards.
Your goal should be healthy, too. The general recommendation is to lose around 0.5 to 1 kg a week. This is optimum because it allows you to lose fat, instead of muscle, and keeps your energy levels stable.
2. 🥗 Clean Up Your Diet First
Before heading to the gym, take a good look at what goes on your plate. Weight loss happens in the kitchen. You can’t get rid of a poor diet by simply working out.
Here’s how to get started:
Track your calories–Use something like MyFitnessPal to see how much you’re eating.
Create a calorie deficit–Eat less than what your body burns. This is key to losing fat.
Eat whole foods–Think fruits, vegetables, lean proteins (eggs, chicken, tuna), and whole grains.
Get rid of junk–Think soda, processed snacks, fried foods, and sugary snacks.
Be simple to start. You don’t need to change your diet all at once. Just start with cutting out sugary drinks, or substituting white rice for brown rice or quinoa.
3. 🧘♂️ Build Healthy Habits–Not a Diet
Most people fail at losing weight because they look at it as a short-term diet instead of a long-term lifestyle change.
Start with habits you can maintain like:
A.Drinking 8-10 glasses of water daily
B. Sleeping 7-8 hours every night
C. Eating at regular times (i.e. don’t skip meals)
D. Walking for 30-45 minutes every day
These habits may seem small, but overtime they compound and contribute to your long-term success.
4.🏃♂️ Move More, But Start Easy
While exercise is an important way to burn calories and improve your body’s shape, you need to take it easy when just starting out.
You can begin moving more by:
Walking: You can burn as many as 300 calories with a brisk 45-minute walk.
At Home Workouts: Bodyweight exercises (squats, jumping jacks, push-ups, etc.) don’t require equipment and can be done anywhere!
Stretching and Yoga: These are great activities for beginners to try to improve flexibility and relieve stress.
The goal of moving more is to create a daily habit that fits into your life. This is not about punishment so select activities you enjoy!
📉 Track Your Progress
Tracking your progress helps to keep you motivated and to determine what aspects are working. You can:
Weigh yourself every week (not daily),
Take body measurements (waist, hips, arms),
Take photos every two weeks/
Keep a record of your meals and workouts.
Don’t rely on the scale alone. You may start losing inches before you notice some big differences on the scale!
5. 😓 Avoid These Common Mistakes
There is a lot of pitfalls beginners can fall into that will either slow down or completely reverse their weight loss progress. These are the things to look out for:
Not eating meals: Not eating meals during the week could slow down your metabolism and will result in an urge to binge on weekends.
Crash dieting: Not eating enough means fatigue and muscle loss, which can lead to nutrient deficiencies.
Weighing yourself too frequently: Understand that your weight can vary due to food and water intake — focus on the long-term.
Expecting immediate results: Healthy weight loss will take time — be patient.
6. 🧠 Mindset Matters
Weight loss is as much mental as it is physical! Having the right mindset will make all the difference.
Here are some ways to help with developing a better mindset:
Celebrate small successes — drinking more water, going for walks every day, etc.
Don’t punish yourself over slipups, just get back to it.
Visualize your goal ahead of you and believe you can accomplish it.
Your mindset will always inform your actions. When your mind is focused and positive, it will be much easier to reach success.
7. 🥅 Final Thoughts: Take the first step today.
Weight loss can be daunting, but sometimes the hardest part is just getting started. When you take that first step and start drinking more water, walking every day, or swapping soda for sparkling water, you have made the start in building momentum.
A.Just keep these points in mind:
B. Set realistic goals.
C. Eat clean, whole foods.
D. Move your body daily.
E. Track what you do and your progress.
F. Stay consistent and be patient.
You don’t need fancy equipment, costly supplements, or a magic plan. You just need to start — and keep going. It’s worth it. Your future self will thank you.
Want to keep being motivated?
Bookmark this guide, share it with a friend who is on the same journey you are
