Easy Steps for Losing Weight

Losing even just five or 10 percent of your total body weight likely yields health benefits such as improved blood pressure, lower cholesterol and more stable blood sugar, reports the Centers for Disease Control. Respected organizations such as the National Institutes of Health and the Harvard School of Public Health agree that reducing calories and increasing activity, along with choosing healthy foods, are the best methods for losing weight. Specific strategies may help make you succeed at implementing these techniques and adhering to your attempts to lose weight.

Pick a Diet You Like

Instead of following the latest fad diet or using a plan that worked for your neighbor, choose a strategy that meets your lifestyle and personal preferences. Harvard researchers conducted a study comparing diets with various ratios of protein, fat and carbohydrates and found that it was not the macronutrient configuration that mattered in weight loss, but simple calorie reduction. Their results, published in the New England Journal of Medicine in February 2009, confirm that the best diet is for you is one that you will follow.

Breakfast

Eat breakfast every day. More than 75 percent of members of the National Weight Control Registry, a research group of over 5,000 people who have successfully lost significant weight, report eating breakfast each day. As a result of this data, University of Colorado Health Sciences Center researchers conclude in a 2002 issue of Obesity Research, that eating breakfast helps encourage weight loss and subsequent maintenance. Make smart choices, like whole grain oatmeal with berries and low fat milk or whole grain toast with eggs and an orange.

Eat Before You Eat

Instead of diving into your dinner, begin with a serving of clear soup. A study out of Pennsylvania State University, published in the journal Appetite in 2008, found that people who ate soup before their meal ended up eating 20 percent less food overall than people who did not consume the appetizer. Stick to broth, chicken noodle or gazpacho because they contain fewer calories than creamy chowders and hearty chilis.

Turn off the TV

The Harvard School of Public Health recommends turning off the television to promote weight-loss success. You are more likely to mindlessly eat and to be sedentary when watching television. Choose active pursuits instead--take a walk with the dog, play with your kids outside, take a dance class or join a sports league.

Right Choices

The majority of the time, go for whole, unprocessed foods that offer adequate nutrition, fiber and minimal saturated or trans fats. Nutritionally rich food is more satisfying and, when you are watching calories, ensures that you obtain proper nutrition. Make the bulk of your diet contain fresh fruits, vegetables, lean proteins and monounsaturated fats. Reserve junk foods and sweets for special occasions.

References

• New England Journal of Medicine: Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates
• Appetite: Soup Preloads in a Variety of Forms Reduce Meal Energy Intake
• Obesity Research: Long-term Weight Loss and Breakfast in Subjects in the National Weight Control Registry
• Centers for Disease Control: Losing Weight
• Harvard School of Public Health: Getting to Your Healthy Weight