For many individuals, losing weight and keeping it off can be a lifelong struggle. Part of this problem lies in the fact that individuals follow fad diets, which will often take off the pounds, but neglect to address the issues that dieters will face in the long run. The No. 1 issue dieters will face is making weight loss permanent. A successful weight loss strategy includes diet, physical activity and a plan to stay healthy.
Step 1
Keep eating habits consistent. Eating all the healthy foods in the world isn't going to do a thing unless you are doing it right. You can purchase books or even a phone application to help keep tabs on your calorie intake. When eating, stick with a schedule. Plan your meals and snacks at approximately the same time each day. Continue this pattern, even after you've met your target weight.
Step 2
Start an exercise program. If you have a goal of improving health and losing weight, implement an exercise program that is at least 30 minutes a day. Find moderate-intensity exercise that you enjoy. For example, biking, swimming, dancing and running. Upon finding a really enjoyable activity, you will be more likely to stick with it and be more open to trying new activities.
Step 3
Make changes to your everyday life. Try taking the stairs instead of the elevator, walk instead of driving, play with your children, do some yard work. Small, subtle changes can really make a difference and help keep the pounds off.
Step 4
Develop a plan to stay healthy. Upon achieving your goal, find a reason to stay motivated. It may be a health concern, romantic interest, career advancement or simply being able to easily play with your children. Weight loss is not one-size-fits-all. Find a diet and exercise plan that is enjoyable and stick with it.
Tips and Warnings
- Making gradual diet changes will make weight loss easier. Make small changes opposed to drastic changes. Small changes will make getting into the habit of dieting easier. For example, start by switching from pop to water. Never overeat. If you feel full, stop eating. There is absolutely no need to eat until you feel like you may explode. Exercising will help reduce the amount of food you will need to cut back on. Keep a record of what you are eating. This will help you stay motivated and track success. Seek the support of others. A little encouragement goes a long way.
- Never crash diet. When crash dieting, your body will think it is starving itself. This will reduce your metabolic rate and make it hard to burn calories and shed fat. Before beginning a diet and exercise program, it is very important to consult a physician.
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