Losing weight requires revisions of your diet and physical activity. A slow and steady rate of weight loss helps you make these changes over time, so that you can make them habits, rather than a short term fix. If you make a number of healthy changes at once, you may experience a quick reduction in weight in the first few weeks of your plan, reports MayoClinic.com.
Eat More Produce
One of the first steps in eating healthier is to include more fresh fruits and vegetables in your diet. Fruits and vegetables are high in nutrition, but low in calories. Use fruit to satisfy a sweet tooth---try a frozen banana instead of ice cream, or grapes instead of candy. Eat less overall at dinner by filling half of your plate with leafy green vegetables and then reserving the other two sections for a small serving of whole grains and lean protein. Eat half as much cereal at breakfast and fill the rest of the bowl with fresh berries. Expand your pasta serving by stirring in chopped broccoli and zucchini.
Reduce Sugar
The American Heart Association reported in 2009 that Americans, on average, consume about 355 calories per day in added sugars. These are sugars not found naturally in food, but that are added to products by manufacturers in the such forms as corn syrup, honey, barley malt syrup, molasses and brown sugar. Cutting back on foods that contain sugar can help you lose weight naturally and quickly. Elimating just 250 of daily added sugar calories yields a half-pound per week weight loss without any other strategy.
Cut Back on American Favorites
Refined grains, potatoes, red meat and processed foods contribute to weight gain, reports the Harvard School of Public Health. Choosing whole grains---like brown rice and whole wheat bread---chicken, fish and whole food products can help you drop pounds, while promoting better health. Make an effort to cook more at home, rather than relying on restaurants.
Exercise
The key to exercise is burning more calories than you eat. You must create a 3,500 calorie deficit to lose just one pound. While healthy eating habits help you reduce calories, if you exercise along with that strategy creating the deficit is much easier. Dr. Donald Hensrud of the Mayo Clinic notes that exercise helps predict long-term wegiht loss success and contributes to your health and mood. Try to fit in an hour of some form of continuous cardio exercise several days of the week. Walking, swimming, biking or dancing are just some examples of aerobic exercise. Regular strength training will also build lean muscle mass, which improves your appearance, functioning and metabolism.
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