Losing weight is a gradual process that many people find works best through a series of lifestyle changes. Following a healthy diet, reducing the number of high-fat and high-calorie foods you eat, exercising regularly and leading an active life can all make a big difference in accelerating weight loss and improving overall health.
Fitness Plan
Physical fitness is the goal of most weight-loss plans, and it's achieved through a combination of healthy eating and regular exercise. For the best results, work out a fitness plan that is easy to stick with over time and involves elements of aerobics, strength training and stretching or flexibility exercises, as the Cleveland Clinic recommends. Additionally, form a plan for a reduced-calorie diet that still fulfills all nutritional needs and is designed to provide plenty of vitamins and minerals with minimal fat, sugar and sodium.
Food Pyramid
The United States Department of Agriculture's food pyramid focuses on fresh, whole and unprocessed or minimally processed foods, which tend to have low amounts of calories and fat and significant nutritional benefits. Following the pyramid's recommendations of what to eat can help with a weight-loss plan. The pyramid suggests eating foods from five main groups: fruits, vegetables, low-fat or nonfat dairy products, lean proteins and grains, especially whole grains. Choose meals that contain items from several different groups, and limit total intake of fat, sugar, sodium, oil, desserts and processed foods.
Substitutions
One way to ease into the adjustment of a new, healthier and lower-calorie diet is to utilize substitutions. Many high-calorie foods contribute to weight gain, but don't offer much protein or fiber to help fill the body up. HelpGuide.org recommends substituting some of the highest calorie foods and drinks in an eating plan with healthier alternatives. Examples include switching a flavored latte with whipped cream to a regular cup of coffee, drinking water instead of soda, eating oatmeal instead of pancakes and snacking on fresh vegetables and fruits rather than chips.
Be More Active
Doing anything that's physically active burns calories, so it's possible to lose weight faster and more effectively by moving more every day. Walk the dog regularly, choose faraway parking spots and walk the distance to your destination, bike or walk to errands instead of taking a car, play actively with your kids outside and take the stairs instead of the escalator or the elevator.
Follow Guidelines
Being consistent with a fitness plan will make results more reliable and attainable. MayoClinic.com recommends keeping a fitness journal and recording what exercises you do, how you feel during and after a workout, what you eat each day and how your rate of progress is going. Gradually aim to build up the intensity and duration of workouts; start by meeting the American College of Sports Medicine's minimum guidelines of getting 150 minutes of moderate aerobic activity or 60 minutes of vigorous aerobic activity each week.
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