Losing weight can seem like an impossible task. The large number of diet plans available and conflicting advice from experts make weight loss a much more confusing process than it needs to be. Successful weight loss occurs when you devise a plan to balance the calories you eat every day with activity and exercise, according to the National Institutes of Health. Following a few basic weight-loss rules can help you stay on track and meet your goal.
Reduce Calorie Intake
Weight loss is accomplished by reducing the number of calories you eat each day. The National Institutes of Health recommends consuming 500 fewer calories per day or 3,500 fewer calories per week to lose one pound a week.
Choose Healthy Foods and Beverages
Sticking to your weight-loss plan is easier if you don't eat when you are bored and avoid foods that contain high amounts of sugar or fat. Cutting out one can of soda or sports drink can eliminate 150 or more calories each day, according to the Nemours Foundation. Drinking sugar-free drinks or water can replace your usual soda. Increasing the amount of vegetables and fruit you eat each day can help you lose weight and keep you full enough to reduce cravings for sugary treats.
Exercise
Exercise, in conjunction with reduced calorie intake, speeds weight loss. Exercise increases the amount of energy you expend and helps you burn more calories. When you exercise regularly, your metabolism will improve even when you are at rest and aren't exercising, according to HelpGuide.org. If you don't have time for long exercise sessions, completing several short sessions per day will have the same effect as one long session.
Lose Weight Gradually
While it can be tempting to go to extreme measures to lose weight fast, you can actually sabotage your progress and instead end up with a rapid weight gain. Losing weight too quickly can affect your nervous system and make you feel sluggish, sick or drained, according to HelpGuide.org. Rapid weight loss is likely to cause muscle and water loss, rather than a reduction in body fat.
Avoid Fad Diets
Fad diets often promise that you will lose large amounts of weight in a short time and may limit your food choices to just a few items. Most fad diets work by causing fluid loss because they are low in carbohydrates and calories. When your body is rehydrated, the weight you lost will come back, according to the National Institutes of Health.
Change Your Eating Habits
Eating smaller portions during meals and combating hunger with healthy snacks, such as fruit or carrot sticks, can help you stick to your new meal plan. Recognizing when you feel full and stopping eating at that point can also help you avoid extra pounds. If you associate food with a certain activity, such as watching television, exercising while you watch TV can help break that association.
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