If you want to lose weight in a healthy manner, one that does not weaken your immune system and cause other illnesses, or drag you into the pits of depression, you'll need patience more than anything. Gaining weight is a gradual process, and losing it takes a similar amount of time. While it is possible to lose a pound or two a week in a healthy manner, more dramatic weight losses often are hazardous to your health. Be patient and be committed to your diet for the long term.
Long Term
A healthy weight loss plan aims for a loss of 1 to 2 pounds per week. If you need to lose 50 lbs. for a special occasion, such as a wedding, you will need at least 25 weeks of good dieting to meet that goal. Add a few weeks for mid-diet slowdowns and “make up” days when you go off your diet. Do not go on a crash diet based on unrealistic or unhealthy goals. You cannot safely lose 10 lbs. in just two weeks.
Healthy Amount of Calories
Purchase a calorie-counting guide and start charting your caloric intake of food each day. Limit yourself to 1,000 to 1,200 calories per day for the run of your diet. To not feel hungry, you will need to budget healthy low-calorie foods into your plan. If you blow your calorie budget by eating fried fast food at lunch, you will feel hungry the rest of the day.
A Balanced Diet
Cut out high-sugar, high-fat foods and substitute with low-fat foods. Eat plenty of fresh fruits and vegetables. Not only will these foods help make you feel full at meals, but also the natural sugars and vitamins in the veggies and fruits are better for you. Limit the amount of starch you eat, such as bread, pasta and potatoes. Limit your intake of beef products. Fish and poultry, such as chicken and turkey, are usually lower in fat than beef. Avoid all sugary treats and desserts. Concentrate on satisfying a sweet tooth with honey and fruits instead.
Pump Up the Exercise
Vigorous exercise burns stored fat in your body. As you reduce calories, you also need to get moving. Walking, running and cycling are all excellent forms of exercise that have a practical application—they get you somewhere. Start playing a sport that requires some component of running and stretching. Use exercise equipment at home or join a gym to help exercise specific muscle groups and burn fat. Do not sit around all day or evening. Get up, get moving and get healthy.
Join Weight Loss Group
Losing weight is often easier when you have someone to hold you accountable for your diet discipline. If you know you lack the willpower to say no to the urge to eat or sit too much, join or start an exercise group. Many gyms, local hospitals and clinics, and community centers sponsor free weight loss clubs. You can also join a support group such as Over-Eaters Anonymous or Weight Watchers. The social component of group weight loss is also good for your mental and emotional health.
Enlist Allies
A healthy weight loss program is not depressing and frustrating. However, nothing is more frustrating while on a diet than being around off-limit foods due to the dining habits of your family and friends. You can increase your chances of success if you enlist the voluntary support of your closest allies. If you are the cook in your household, try to get your family involved in a healthy change of diet as well. If you often go to lunch with co-workers, try to talk them into going places that you know offer a low-calorie menu. Ask your significant other not to tempt you with steak and lobster dinner invitations until you have your new diet well under control.
References
- “American Medical Association Family Medical Guide (4th Edition)”; American Medical Association; 2004
- “The Pocket Calorie Counter”; Suzanne Beilenson; 2010
- “Done With Diets: A Simple, Sensible Guide to Permanent Weight Loss and a Healthy Lifestyle”; Shelly Alfortish; 2004
Member Comments