Losing weight and keeping it off requires a lifestyle change, but it doesn't require expensive pills or exercise equipment. While taking pills to lose weight may seem like the best option in the short term, it isn't a viable option for the long term and may be very dangerous, states the Mayo Clinic. Eating healthy foods and exercising is a healthy way to lose weight and keep it off. The Centers for Disease Control and Prevention recommends losing one to two pounds per week as a healthy weight loss rate.
Step 1
Drink low calorie beverages. Soft drinks and sugary drinks contain a lot of empty calories that can stop your weight loss. Drinking water or low calorie beverages can help you avoid those empty calories.
Step 2
Plan your meals ahead of time to ensure that you eat enough of each of each food group, but not too many. Use a daily planner and the food pyramid to plan out your meals. If needed, you can use a checklist to ensure that you have the right number of servings of each food group.
Step 3
Check your portion sizes. Weigh or measure all of the foods you eat to ensure you are eating the appropriate serving sizes. If the portions are based on a quantity of a particular food item, such as with pretzels, count out the portion. Eating servings that are too large can derail your weight loss efforts.
Step 4
Put your food on a smaller than normal plate and eat with children's utensils to encourage you to take smaller bites and eat appropriate portion sizes of the foods you choose. Eat your food slowly. This will give you a chance to realize when you are full. When you eat fast, you are more likely to overeat and realize it only after your plate is clean.
Step 5
Remove all unhealthy foods from your home or place them in a less accessible place and keep healthy foods in readily accessible areas. By doing this, you will make it easier to snack on low calorie foods. Snack packs that have 100 calories, fruits and vegetables are good snack items.
Step 6
Weigh yourself each week on the same day to keep tabs on your progress. Seeing your weight loss from one week to the next can help you to stay on track. Measure yourself once per month using a seamstress measuring tape on the same day each month. Women should measure the upper thigh, hips, waist, bust and upper arm. Men should measure the neck, chest, waist and calf.
Step 7
Exercise daily. The American College of Sports Medicine recommends that you exercise for 60 to 90 minutes on most, if not all, days of the week. Walking and doing housework are equipment-free ways to get your exercise.
Tips and Warnings
- Enjoy unhealthy foods in moderation. It is okay to indulge in a piece of chocolate cake, a serving of ice cream or a piece of pie, as long as you pay attention to how much you eat. These treats should be saved for special occasions. Eat a single serving of the food and leave the rest alone. Forbidding yourself from eating your favorite foods will only encourage you to go way off track of your diet. Reward yourself for staying on track with non-food rewards. An outfit, getting your nails done, a day of fishing or any other activity you enjoy can be a reward.
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