There's no easy way to lose weight; it takes both time and effort. When first beginning any weight loss regimen, it's best to look at it as a lifestyle change rather than as a short-term weight loss plan. Many people neglect to make this distinction, which is the cause of the popular "yo-yo dieting" effect of losing weight and gaining it back. Long-term weight loss requires long-term changes.
Avoid Food Pitfalls
Just cutting out sugary foods and drinks from your diet will make a significant impact on your overall body fat. For instance, cutting out your daily 20-oz. drink of soda can reduce your weekly caloric intake by about 1,750 calories, or about the equivalent of half a pound of body fat. Drink water whenever possible, and avoid sugary juices and sodas. Instead, drink diet sodas, 100-percent fruit juices and other low-calorie alternatives. When you get a snack craving, try eating something healthy like nuts, a piece of fruit or a low-calorie alternative of your favorite snack.
Eat Right
The United States Department of Agriculture (USDA) recommends a plant-based diet where two-thirds of your meal consists of vegetables, fruits and whole grains and the other one-third of your diet includes lean meats or other protein-rich foods. Eating nutritionally-dense foods will not only help you lose weight, but also give you more energy and improve your overall health.
Aerobic Exercise
The Centers for Disease Control and Prevention, or CDC, recommends at least 30 minutes of aerobic exercise five or more days per week. Some examples of aerobic exercise include running, jogging, walking briskly, swimming and biking. As your body becomes more physically fit, increase the amount of time you exercise by about five minutes per session. For optimal weight-loss results, exercise at a moderate pace that lets you work up a good sweat and have an increased heart beat.
Resistance Training
Lifting weights can have a big impact on weight loss. Muscle tissue burns far more calories than fat tissue, so replacing fat with muscle burns calories much more efficiently, even when you're not working out. Not only does muscle help burn calories more efficiently in your body, but it will also give your body a more sleek and toned look. If you do not have access to a fitness gym or weight-lifting equipment, you can instead do crunches, push-ups, squats, dips or other simple exercises three days per week.
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