Losing weight can be difficult, sometimes requiring a great deal of patience and commitment just to lose a single pound. But there are certain things you can do to encourage weight loss. Most of these methods entail slight changes in lifestyle, so you should be able to live a healthier existence that helps you shed excess pounds and keep them off.
Reduce Calories
Reducing caloric intake is the most popular method to lose weight. Cutting calories from your diet can create a caloric deficit. The National Institutes of Health estimates that a caloric deficit of 3,500 calories causes a pound of weight loss. You can cut calories from your diet each day to add up to this number. A caloric deficit of 500 calories a day equals a pound of weight loss a week.
Regular Exercise
Beside your caloric intake, exercise is probably one of the more important facets to successful weight loss. Exercise increases your energy expenditure, which helps to create a caloric deficit. The National Institutes of Health recommends at least 30 minutes of exercise, three days a week. Swimming, biking, walking, jogging or competitive sports can all raise energy expenditure, and thereby encourage weight loss.
Weight Training
Another important component to weight loss is weight training. Adding muscle to your frame not only increases your strength, but it also helps boost the amount of calories your body burns while at rest, which can promote additional weight loss.
Set Goals
The Mayo Clinic suggests setting goals in regards to weight loss. These goals shouldn't only focus on the number of pounds you hope to lose, however. While it's important to set a numeric value, you also need to make some of your goals process-oriented, as well as short-term and long-term. Determine a start date and end date. Consider giving up unhealthy foods and incorporating healthier foods into your diet. Establish daily exercise goals such as walking 30 minutes, swimming 15 laps or running 2 miles.
Keep Track
It's also essential to keep track of your caloric intake, energy expenditure and goals while working to lose weight. This means writing down the caloric worth of food and drinks, so you stay within your daily caloric consumption. It also means tracking daily exercise as well as charting the course of you goals. By tracking this information, you will be able to make adjustments as needed to keep you on target.
Control Portions
While you may already be counting calories, controlling portion sizes can also help to promote weight loss. Portion control not only entails minimizing the amount of food you put onto your plate, but also paying close attention to how you feel as you eat. As soon as you have a sense of fullness, stop eating. Don't continue to eat until you're stuffed.
Identify Problem Foods
Most people have a weak spot for one thing or another. Chips, chocolate, pastries and pizza are just a few items that may cause you to overeat. Consider eliminating any foods that prompt you to eat more than you should.
Support Groups
Many people find success by joining a weight loss support group. If you're trying to lose weight on your own, this may be a great option for you. Support groups can add support as well as offer further tips to bring about success.
Change Gradually
To succeed with long-term weight loss goals, make changes to your diet and exercise plans gradually. Being too restrictive at the onset of a diet can cause you to give it up almost as soon as you start it, while pushing yourself too hard at the onset of exercise can lead to strain and injury that impedes weight loss.
Avoid Fads
When something sounds too good to be true, it probably is, so avoid getting involved with fad diets and exercise plans. Healthy weight loss is 1 to 2 pounds a week, according to the National Institutes of Health. If a program offers a "quick fix" solution to weight, they often don't work or don't provide long-term results.
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