Many programs and gimmicks are available for losing weight. All weight loss strategies have two fundamental principles in common, however. Women lose weight when they reduce their calories and increase the amount of exercise they get. There is no other way to safely and reliably lose weight and keep it off but to adjust your lifestyle in these respects. You can experiment, however, to find the formula that helps you lose weight quickly.
Count Calories
Budget 1,000 to 1,200 calories a day for your food intake. This represents a healthy amount of food for the average adult, according to the American Medical Association. As you plan each of your meals, look up the calorie count in a calorie-counting guide and then make adjustments. You need to eat at least three meals a day, so apportion your calories carefully. Be sure to plan for a snack or two, allowing yourself something healthy and low calorie like fresh fruit or yogurt. You can purchase calorie guidebooks that fit into your purse. Many guides include calorie counts for popular fast foods. By counting calories, you could lose two to five lbs in a single week.
Increase Exercise
Your body stores energy in the form of fat. When you limit your daily intake of calories and then push your body through exercise, you force your body to burn these stores of fat. Plan a half hour to an hour of strenuous exercise each day, and you will lose weight. Making exercise a regular part of your daily routine will help you shed pounds fast.
Collaborate With Others
Dieting alone can be difficult and frustrating. Weight loss groups like Weight Watchers, Curves and other organizations can help you lose weight by giving you the confidence to stick to your diet. You'll find support, advice, and fellowship with other women who want to lose weight quickly.
Cut Out the "White Stuff"
Processed white sugar, processed white flour, white rice and white potatoes all contain sugars and starches that can sabotage your weight loss plan. Consider cutting anything white out of your diet, and measure the results. The natural sugars present in fruits, whole grain flour, brown rice, and other kinds of potatoes, like sweet potatoes, are generally lower in calories than in white flours, rice and potatoes. This rule is easy to remember too. You can lose as much as 10 lbs a month by simply bypassing white foods. The exception is milk. Choose low fat milk products.
Buy Pre-Packaged Meals
One easy way to count calories is to restrict your diet to eating balanced, healthy pre-packaged meals. Either you can join a food program like Nutri-System or Seattle Sutton, or you can shop from the freezer section of your local grocery. Choose frozen meals that are healthy and within your caloric budget. The great thing about frozen meals is that they are often affordable, offer a wide variety of foods, the portions are limited, and the food prep time is short.
Enlist Your Family
One of the most difficult things about dieting is doing it in competition against the diets of the rest of your family. It's hard to diet while preparing high-calorie, high-fat meals for the rest of the household. One quick way to get into a dieting groove and stay there is to bring the rest of your family along with you. Others in your family will also benefit from shedding a few pounds and learning to eat more sensibly.
Trick Your Metabolism
Your body has a speed control for burning fat: your metabolism. When you starve yourself, your speed slows down. You can trick your metabolism into staying in overdrive by eating five to six small meals a day as opposed to three larger meals. Don't skip meals, as this definitely slows your metabolism. Pair this plan with good exercise and you will lose weight quickly.
References
- American Medical Association Family Medical Guide, 4th Edition; American Medical Association; 2004
- "Dieting for Dummies;" Jane Kirby RD; 2003
- "Fitness for Dummies;" Suzanne Schlosberg; 2005
- "The Complete Idiot's Guide to Weight Loss;" Lucy Beale; 2002
- "The Pocket Calorie Counter (Portable Diet Guide);" Suzanne Beilenson:2010
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