Losing weight is a struggle, even for people who have strong senses of discipline and determination. Because progress can be slow, and effective weight loss requires permanent lifestyle changes, the process requires consistency over a long period of time. Take advantage of useful tools such as the federal food pyramid and fitness tips, which can help inspire goals and motivate progress.
Food Pyramid
One way to ensure that meals are balanced and varied is to follow the U.S. Department of Agriculture's food pyramid, which recommends five main food groups: fruits, vegetables, low-fat and nonfat dairy products, lean proteins and grains, especially whole grains. Aim to include items from at least three food groups in each meal. Choose foods that are high in nutrients and low in fat and calories for the most weight loss benefits.
Diet Substitutions
HelpGuide.org recommends using substitutions as a way to ease into the adjustment of following a new diet. For example, drink regular coffee instead of a flavored latte, eat oatmeal for breakfast instead of pancakes or choose to sip water instead of soda. Each small substitution adds up and can potentially help save hundreds of calories per day.
Exercise Plan
An effective exercise plan should include plenty of variety and target many different areas of the body. The Cleveland Clinic recommends forming a plan that utilizes aerobics, strength training and flexibility or stretching exercises. Aerobics primarily burns calories, and stretching helps prevent injury and makes more vigorous calorie-burning exercises easier and more comfortable. Strength training builds muscle, which burns more calories at a resting heart rate than body fat does. To lose weight, aim to exceed the American College of Sports Medicine's minimum recommendation of 150 minutes of moderate aerobic exercise per week, coupled with at least two strength training sessions.
Consistency
Developing a personalized fitness and diet plan is of the utmost importance because losing weight is ultimately an individual process. It's necessary to pick a plan that seems interesting, well rounded, fun and motivating so that there's less temptation to stop. Focus on long-term benefits of a plan as well as its short-term perks. According to the Mayo Clinic, consistent exercise and healthy eating reduce the risk of chronic diseases, help you sleep better, boost your energy level, elevate your mood and may even improve your sex life.
Tips
Develop fitness and weight loss goals to maintain motivation and interest in a plan. Helpful, positive goals are concrete, achievable and actionable, such as "Climb the stairs to work instead of taking the elevator" instead of "Lose 10 pounds in a month." Weigh yourself and take your waist measurement before beginning a fitness and diet plan. Keep a fitness journal to monitor your exercise routines, what you eat and how you feel each day. Each month, weigh yourself and take new measurements. Track progress through time, and aim to meet and celebrate small goals along the way.
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