The best way to lose weight and keep it off is by following a long-term healthy diet. A healthy diet includes a variety of nutrient-dense foods--fruits, vegetables, whole grains, nuts, seeds, beans, lean meats, fish, eggs, low-fat dairy products and healthy oils. When you provide your body with the nutrients it needs, you will feel more satisfied, and it will be easier to accomplish your weight loss goals.
Step 1
Aim for 1 to 2 lbs. per week. In four weeks, this would be a total weight loss of 4 to 8 lbs. This is considered a safe and responsible weight-loss goal. Weight-loss greater than 2 lbs. per week may put you at risk of losing muscle and water mass.
Step 2
Reduce your daily calorie intake by 500 to 1,000 calories. This calorie deficit works best if achieved through a combination of reduced calorie intake and increased physical activity. Five-hundred calories may seem significant, but for many people it means just skipping the venti white chocolate mocha and instead choosing a nonfat hot or iced caffe latte.
Step 3
Increase fruit and vegetable intake. The Harvard School of Public Health recommends eating nine servings of fruits and vegetables each day because of their health significant health benefits and role in helping people lose weight.
Step 4
Eat a good source of protein with each meal and snack. Protein takes longer to digest and will help keep you satisfied for longer. Sources of protein include eggs, fish, low-fat cheese, nuts, peanut butter, almond butter, seeds, cottage cheese, ricotta cheese, beans, lentils and yogurt.
Step 5
Choose whole grains over processed and refined grains. According to the U.S. Department of Agriculture, choosing whole grains each day can help with weight maintenance. Whole grains include oats, brown rice, barley, rye, quinoa, buckwheat, amaranth, millet, bulgur and spelt.
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