In the United States, 66 percent of adults are overweight or obese, states MedlinePlus. If you are overweight or obese, losing weight is necessary to improve health. Losing weight for good is a process that takes time. In order to keep weight off, you have to bypass weight loss methods that promise quick results and choose to adopt a healthy lifestyle instead.
Take It Slow
In order to be successful in losing weight for good, you should try to lose 1 to 2 pounds per week, states the American Academy of Family Physicians. If you lose more than that, you will actually lose water weight and lean muscle mass instead of losing fat.
Balanced Diet
Following a balanced diet that is based on the food pyramid involves making a lifestyle change that will help you keep your weight off for good. Unlike fad diets or crash diets that usually focus on only a single food group, a balanced diet provides you with the nutrition necessary to stay healthy and lose weight. Your balanced diet should include lean protein, milk, fruits, vegetables, grains and oils, according to MyPyramid.gov.
Exercise
Adding exercise to your weight loss program will help you to keep the weight off for good. The American College of Sports Medicine states that a person who is trying to lose weight should exercise for 60 to 90 minutes on most days of the week. When you are planning your day, you don't have to do all the exercise in the same session; you can opt to do the exercise in short spurts throughout the day as long as the total time each day is 60 to 90 minutes. Your exercise program can include cardiovascular exercises, stretching and resistance training.
Avoid Supplements
Weight loss supplements aren't considered safe for long-term use. Some weight loss supplements are also dangerous to your health. If you want to lose weight for good, you have to adopt a healthy lifestyle. However, if you choose to use weight loss supplements, use them in addition to a healthy diet plan and exercise program. Also, make sure the supplement you choose is safe. Alli, an over-the-counter version of the prescription drug Xenical, is FDA approved, but there have been reports of liver damage associated with the drug, states the Mayo Clinic.
Member Comments