For many, weight loss is a lifetime activity, according to the Diet Channel. The weight comes off, and then it finds its way back to your belly, hips or thighs. The good news is that it is possible for you to take that excess weight off, and keep it off. However, this takes effort and commitment, and to be successful you must be willing to give both.
Determine Your Triggers
People overeat for a variety of reasons--stress, loneliness and boredom, just to name a few. The Diet Channels suggests keeping a food journal to help you identify these reasons. The site says a journal heightens awareness of your portion sizes and behaviors associated with your eating habits. Keep a notebook handy and write down what you eat, your level of hunger when you eat and how you feel. Over time, you may notice a pattern forming. Your journal can help you break this pattern.
Change Your Mindset
The Diet Channel says that successful, long-term weight loss is achieved more often when people begin focusing on becoming healthy rather than being thin. HelpGuide agrees, stating you need to focus on making lifestyle changes instead of quick-fix diets. A commitment to your health is far more important, and losing weight is a part of this. When you think of weight loss, think of it as a permanent change.
Choose Healthier Foods
Healthier foods, such as fruits, vegetables, complex carbohydrates and lean protein, are what your body needs to be healthy and lose weight safely. Fruits and vegetables contain high amounts of fiber and water; these help fill you up and make great snack choices, as well as good add-ons for meals. Complex carbohydrates, such as whole grains, brown rice and barley, all take longer to digest. They keep you feeling fuller longer and contain less sugar than simple carbohydrates such as white bread, rice and flour. Protein is needed to build muscle and keep your metabolism going. The best sources of protein are lean meats such as chicken or turkey breast, lean cuts of red meat, beans and nuts. If you are not sure of the serving sizes, use the food pyramid devised by the FDA, or speak to your physician.
Determine Your Calories
Determine the number of calories you can consume, and then deduct 250 calories from this number; this is the number of calories you need to eat each day in order to lose weight. For instance, if you should consume 1,500 calories a day based on your weight, deducting 250 calories from this leaves you with 1,250 calories. Eating this amount every day--provided you burn another 250 calories through exercise--provides you with a weight loss of one pound per week, according to the Diet Channel.
Eat Smaller Portions
The Diet Channel and HelpGuide agree that eating smaller portions is beneficial when trying to lose weight. A great way to eat less and not feel deprived is to use smaller plates, bowls or cups. These make your portions appear larger. When eating out, the first thing you should do is ask for half of your meal to be wrapped in a take-home container. Many restaurants provide portions large enough for two people; eating this much will surely place you over calorie count for the day.
Exercise
No matter what changes you implement in your life, exercise is the probably the most important indicator of your weight loss success, both short- and long-term, according to the Diet Channel. HelpGuide also stresses the importance of exercising, stating that three 10-minute sessions totaling 30 minutes are just as effective as one, 30-minute workout. The Diet Channels concurs, and adds you should aim for five 30-minute sessions a week of an activity you enjoy, such as walking with a friend or biking.
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