Losing weight and keeping it off is a long-term commitment. Despite quick-fix claims by fad diet plans, weight loss comes down to burning more calories than you consume. By developing healthy habits, you can create a daily and weekly calorie deficit to help you drop the pounds and keep them off. The American Council on Exercise recommends losing a maximum of one to two pounds per week.
Write Down Your Goals
Set specific, time-sensitive short- and long-term goals for your weight loss. Be realistic and set goals that are sustainable for you. Focus on the process as much as the outcome and keep each goal measurable. Write down each goal as well as how you plan to achieve it.
Check Your Progress
Check in on your progress once per week. Evaluate where you succeeded and where you fell short, and use the information as motivation to work harder next week. Weigh yourself at the same time each week to keep track of your progress. Reward yourself for your successes with a movie night or a new book you've been eying.
Get Moving
According to the National Weight Control Registry, 94 percent of registered participants who lost more than 30 pounds and maintained the loss for at least a year incorporated physical activity into their weight-loss plans. Aim for 30 to 60 minutes of moderate intensity aerobic exercise most days of the week.
Lift Weights
While muscle tissue may weigh more than fat tissue, it also burns more calories, increasing your body's metabolism. Unlike cardio, where you stop burning calories soon after stepping off the machine, a weight training session keeps your metabolism elevated for several hours after you stop, further increasing the calorie deficit.
Watch Your Portions
Read nutrition labels and eat portions 10 percent to 15 percent smaller than you typically would. Eat smaller meals every three to four hours to keep your metabolism up. Always measure your servings and switch to smaller plates at meal time. When eating out, box up half the meal when it arrives at the table to prevent over-eating.
Enjoy Your Food
Instead of rushing through meals, slow down and enjoy your food. Take the time to chew and savor the flavors. When you take your time to finish a meal, your body has time to register when it's full and you'll satisfy flavor cravings with a smaller amount of food.
Listen to Your Body
Eat when you start to feel hungry and stop when you feel satisfied, but not yet full. When you feel the munchies coming on, stop and evaluate whether you are really hungry. If not, try to figure out what is making you want to eat. Often, emotional states like boredom and stress trigger false-hunger.
Keep a Food Journal
Write down everything you eat. Not only will you be more mindful of what goes in your body, you will have a record to look at when evaluating and adjusting your goals. If your weight loss slows, you can easily identify the areas where you can cut calories.
Add Variety
You are more likely to make permanent lifestyle changes if you enjoy what you eat. Experiment with healthful recipes and keep track of ingredients you like. When you keep your meals fresh and exciting, you won't be as tempted to binge on unhealthy foods out of boredom.
Team Up
Recruit a friend or family member to commit to these lifestyle changes with you. Not only will you have a buddy to exercise and cook with, you will be accountable to someone besides yourself.
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