If you're getting ready for a big event, or a midlife paunch has sneaked up on you, you may want to shed a few pounds. Months of indulgence can't be changed overnight, but there are steps you can take to begin the process. Weight loss at its simplest is a matter of expending more calories than are consumed. Consistently creating this caloric deficit is the key to seeing results. The best system for losing the flabby guy in the mirror is a combination of dietary modification and consistent exercise.
Take Some Notes
There's not need to keep a diary--use your BlackBerry or laptop to keep up with your diet. Write down everything that you eat throughout the day. Maintaining a food diary will keep your focus on the weight loss goal. A journal will give you the opportunity to pause before mindlessly consuming high-fat, high-calorie foods. Over time, the food log may reveal areas where additional changes can be made to increase activity or decrease food intake.
Check Your Portions
Losing weight doesn't require a steady diet of salads with dressing on the side. You can still eat steak and potatoes--just monitor the portions. The quantity of food is just as important as the quality of the food you eat. Mypyramid.gov provides recommendations for appropriate portion sizes based on individual goals. Following the guide, serve the proper portion on a plate, then sit and eat. Avoid grabbing food while driving, standing in the kitchen or sitting in front of the television. Grazing like this often leads to mindless over consumption.
Drink Water
Replace calorie-dense beverages such as juice, soda and sports drinks with water. Grab a large bottle on the way to the office, and keep refilling it throughout the day. Drinking water helps to prevent fluid retention and bloating by ensuring the body is well-hydrated. Water will also quench your thirst and provide a feeling of satiety without adding unwanted salt and calories.
Avoid Alcohol
Consuming alcoholic beverages interferes with your weight loss in two ways. First, alcoholic drinks such as beer, wine and cocktails contain empty calories, meaning that they do not contribute any nutritional value to your daily diet, but instead add unnecessary calories. Second, alcohol consumption is often accompanied by high fat snacks. Concentrate on watching the game and socializing instead of the food and drinks. Reduce your alcohol intake overall and position yourself away from the snacks to avoid mindless munching.
Get Moving
Find your forgotten inner athlete and get back on the field. Research from the American College of Sports Medicine (ACSM) reveals that exercise is essential for weight loss and long-term weight maintenance. ACSM recommends 35 to 50 minutes of exercise each day for weight loss.
If you have a significant amount of weight to lose, more than an hour of activity each day may be needed. Any activity that gets you moving will accomplish the goal. Walking, running, bicycling and swimming are just a few examples that will get your heart pounding and the calories burning. If you're feeling social, get a group of guys together for a pick-up game of basketball or racquetball. Set a daily exercise goal, and log different ways of achieving that goal. This will keep you on track for two and a half to four hours of exercise each week.
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