Phase 1 - Before you start

You should also have various tests; blood sugar for diabetes, cholesterol (for both HDL & LDL), vitamin D, blood pressure, and an accurate scale weight. Since your doctor knows your medical condition, she or he may add tests beyond these or may already have some of this data.

It is great to know how the better nutrition and exercise is helping your body improve. Getting healthy should be your primary goal - not to lose a certain number of pounds. It is far better to be slightly overweight and healthy than normal weight and in danger of dying.

Lastly, if you can afford it, ask your doctor for a test to find out your body fat percentage. This can be a tremendous help in motivating yourself, especially after you get close to your goal.

Supplements:
Talk to your doctor about using a multi vitamin and fish oil caplets. The multivitamin is like an insurance policy in case your diet is lacking in any way--especially if you are eating lower calories and until you learn to eat a well balanced diet. Once you have obtained your goal weight and have learned to eat well, the vitamins will not be needed.

The fish oil caplets provide good types of omega-3 fatty acids that can be hard to get enough of with most diets. Note: you should only buy good quality fish oil caplets that do not contain mercury and do not give you the “fish oil burps”.

Photograph and weigh yourself!
Few overweight people want to be photographed shirtless or in a sports bra, but as you lose the weight, this will become an extremely POWERFUL motivator. Also take a photo of yourself in a tight shirt from several angles. After you have lost enough weight that you notice a difference in the mirror, put a few photos where you see them often: fridge, bathroom mirror, closet door, front or back door, etc. You may also like to take on every month or two to see the progress. Remember, these can also be photos you may not want to post on your fridge or share until feel good enough about your changes.

This photo will be great encouragement, particularly during times when you are not losing the weight as quickly as you want or when you are tempted to overeat. If you don't do this, you will be sorry for years to come.

Next: General Concepts

Before you start. . .

See your Doctor:

This statement is not meant to be a legal disclaimer but for your benefit:

Your doctor can advise you of about any particular risks you have with this program before you start. Weather it is a particular exercise you should avoid, a food you should avoid, or monitoring your medications to see if you even need them anymore, your doctor should be your primary source if personalized advise.

This is especially important if you are on medications.