As countless people have found, working toward weight loss is a huge challenge that requires constant commitment, support and sacrifice. A method that works well for one person may not work at all for another, so it's important to explore several avenues and stick with promising strategies for the best chance of positive results. Before beginning any weight-loss plan, talk with your doctor to make sure the plan is safe and fitting for you.
Healthy Diet
Follow a healthy, varied, reduced-calorie diet to lose weight and keep it off. Your diet should focus on foods that are fresh, whole and naturally low in calories, such as vegetables, fruits, complex carbohydrates and low-fat dairy products. The CDC points out that 1 lb. equals about 3,500 calories, so you must burn that many more calories than you take in to lose 1 lb. of weight. One way to do that is to reduce your daily caloric intake to lose weight gradually. Keep a food diary to record what you eat each day and the total number of calories you consume. Then adjust your diet accordingly to include healthier, lower-calorie choices.
Exercise
The Mayo Clinic reports that losing weight comes down to burning more calories than you take in, and one of the best ways to do that is through physical activity, when you have the opportunity to burn off extra calories. The Mayo Clinic recommends a minimum of 30 minutes per day of moderate activity, but you may need more to lose extra pounds instead of just maintain your current weight.
Cook
According to Reader's Digest, preparing and eating your own meals at home can save hundreds of calories per week. Restaurant and fast-food meals are often loaded with extra sodium, fat and calories that add up quickly, but when you prepare your own food, you can control exactly what you put in and exactly how much you make.
Sleep Well
If you don't already get enough sleep and find yourself feeling tired throughout the day, try going to bed earlier or finding time for a short nap in the afternoon or early evening. According to the healthy-living resource HelpGuide.org, people who get eight or more hours of sleep each night have a much lower risk of obesity and may feel less hungry during the day.
Drink Water
Choose to sip water instead of soda, juice or other drinks. Drinking water throughout the day improves your hydration and can cut a significant number of calories from your total daily intake. KidsHealth.org reports that cutting just one extra soda or juice drink per day can save up to 150 calories, or more than 1,000 calories per week.
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