STEP 1
Set a goal
设定一个目标

Set a realistic weight-loss goal. Don't fall prey to the "false-hope syndrome" and try to lose the weight too fast -- unreasonable goals are a bigger diet killer than chocolate cake. Know your BMI and work from that. A good, healthy goal is 1 to 2 pounds a week.

You should not drop below your recommended body weight or BMI. Talk to your doctor if you aren't sure what your recommended BMI is.

STEP 2
Start dieting
开始节食

Start your diet as soon as possible. Changing your eating habits is a super beginning to your weight loss journey. Chose a diet that is right for you. There are several, including low-calorie and low-carb options. With any diet you choose, the key is self-control.

STEP 3
Exercise
锻炼

Start exercising -- whether long stretches or quick spurts. Don't believe the fable that exercise is not instrumental in helping to shed the pounds. Join a gym, start running, or pick up a new hobby. Try to exercise 3 to four 4 a week. The key to burning those calories is getting your heart rate up, so make sure your blood is pumping.

Get a partner. Working out with someone else makes a big difference, especially when it comes to the days you need a little extra motivation.

STEP 4
Change your life
改变生活方式

Change your lifestyle. If you normally eat a cookie right before going to bed, cut it out. If you don't exercise at all, start now. The key to being thin is to develop healthy habits. If you start now, you'll be skinny from your fingers to your arms and your thighs to your calves.

According to the Centers for Disease Control and Prevention, in 2009 the average American man weighed 194.7 pounds and the average American female weighed 164.7 pounds.