The formula for gaining weight is all too simple: If you eat more calories in a day than your body uses, you'll gain weight. AARP notes that just 100 extra calories per day equals 10 extra pounds in a year. Fortunately, by eating fewer calories than you burn, you'll lose weight, and reaching a calorie balance means you'll maintain a healthy weight.
For some dieters, achieving this status takes more support and will power than for others. Sharing your challenges and victories is one way to stay motivated. To get help in your weight loss quest, consult your doctor, friends, family and support groups.
Make One Small Change
Start small. Gradual changes to your diet and activity level are more pleasant and give your mind and body a chance to adjust. The American Dietetic Association, or ADA, suggests focusing on nutrition, for instance, with just one meal. Choose nonfat milk, less-sugary whole-grain cereal, whole-wheat toast and almond butter, plus a serving of fresh fruit instead of pancakes, butter, syrup and sausage.
Add One Healthy Change Per Week
Ease into a weight loss pattern by taking a significant calorie-reducing step periodically. Going "cold turkey" won't encourage you to follow a program long enough to lose weight, according to the ADA. If you like carbonated sodas, have one and then drink sparkling water the rest of the day. By making such choices at least 75 percent of the time, once you reach a healthy weight, you can maintain it, notes the American Heart Association, or AHA.
Get Support
Join a local group, such as Weight Watchers, or get an exercise buddy. Sometimes it is hard to notice gradual weight loss or improved fitness in yourself, but compliments are usually well deserved. Join a diet group or take an aerobics class at the gym to make it fun to lose weight. The Mayo Clinic recommends group approaches to achieving a healthy weight over crash diets that don't show long-term results.
Start Building Physical Endurance
With a healthy diet in place, you'll begin to lose weight by increasing your physical activity. Building cardiovascular endurance by running, cycling or playing sports will allow you to safely increase exercise to a desired level. If you aren't active, AARP suggests walking as a way to develop endurance gradually.
Track Your Success Weekly
Keep a food and exercise journal daily, and assess your progress toward a healthy weight once a week. The AHA advises weighing yourself at that time, rather than every day, so that you are more likely to see significant changes.
Member Comments