Losing weight can be overwhelming, especially if you have struggled with it for most or all of your life. Your may find yourself repeating things over and over again in your mind:

* I have to get rid of these extra pounds!

* I’ve got to make sure my health isn’t affected by extra weight!

* I’ve got to get moving and lose weight!

Instead of inspiring or motivating, all these thoughts do is frustrate you, which may keep you from starting any weight loss program. You probably know hundreds of ways to lose weight, right?

Instead of letting the critical thoughts and avalanche of tips drown you in inertia, try the following strategies:

1. Make one change every week.

You probably know from previous efforts to lose weight that trying to change your entire life overnight leads to failure. Choosing one new habit ? cutting down your sugar, adding a few days of exercise, getting more fiber, etc. ? can help you make more lasting changes.

Your body needs repetition in order for something to become habit, so that week should give you time to incorporate the good habit. Plus, it is manageable. Everyone can change one thing. You then build from there. Start small, and you’ll see big results.

2. Don’t tackle everything at one time.

Start your weight loss journey by focusing on one major area at a time. For instance, start exercising before you try to tackle diet too. This can help lead to lasting change in your lifestyle.

Begin by working out regularly. Even small improvements, such as taking the stairs or walking during your lunch hour, can have big results. In addition to the little changes, add a few days of exercise. When you are comfortable and have been able to work out regularly for several weeks, then it is time to concentrate on diet.

You are trying to change your overall life and health; it takes time. Don’t rush your efforts because that too often leads to failure. Instead, ease into a healthier lifestyle by focusing on one area at a time.

3. Make changes with a friend.

Change can be easier if you have help. It doesn’t matter if it is your friend, child, spouse, parent, or neighbor; any support can help.

People who have strong support stick with their weight loss programs better than those going it alone. Simply having a partner can help you lose weight more quickly and, most importantly, keep it off.

Having a partnership is beneficial because you have help when you are having a tough time. Also, being the one offering the support helps you keep your own goals in mind. Tackling weight loss together makes change a more lasting part of your life.

4. Take your own advice

If your good friend came to you, frustrated by her attempts to lose weight, would you advise her to stop eating? Would you tell her that she better start spending hours in the gym? Or skip every piece of birthday cake for the rest of her life? Of course not. You would tell her that real weight loss means eating healthy and exercising regularly. It also takes perseverance.

When it comes to yourself, though, you would probably throw all that advice out the window. Don’t. Take your own advice, and do what is best and most healthy for your body.

Instead of trying every new diet that comes on the market, turn the quick weight loss tips you already know into permanent parts of your lifestyle.

You will lose weight and get healthier; best of all, you are giving yourself the best chance for keeping the weight off.