Losing weight seems easy enough on paper. You have to reduce calories and increase physical activity to achieve meaningful, lasting weight loss. Life sometimes gets in the way of your best intentions, however, and multiple social events, travel, erratic schedules and stress interfere with the best strategies. Keep your expectations reasonable and make changes that you can live with to stay on track with weight loss.
Step 1
Set attainable goals, recommends the Harvard School for Public Health. Aim for just five or 10 pounds at first, and reward yourself for your efforts with a spa visit or a new gadget. Attempting to do the impossible, like lose 25 pounds in three weeks, will only cause you to feel defeated and give up on your attempts.
Step 2
Go slowly. Lose weight at the rate of just one-half to two pounds per week to increase the chance that you will keep it off, reports the Centers for Disease Control. Since one pound is equivalent to 3,500 calories, this means you should reduce your calorie intake by 250 to 1,000 calories per day. Go faster and you are likely making changes to your diet and lifestyle that you cannot sustain for the long-run.
Step 3
Choose a diet plan that fits your particular lifestyle, not one that worked for your neighbor or friend. Do not go on a plan that requires complicated meal preparations if you hate to cook or have limited time. Skip diets that ask you to eliminate entire food groups, especially if this means giving up your favorite foods. Stay away from fad diets that involve regimented meals. All of these scenarios set you up for feelings of failure and frustration, which may cause you to give up altogether on your weight loss goal.
Step 4
Switch to lower calorie versions of foods you eat often. Eat low-fat dairy instead of full-fat, choose puffed wheat over granola, opt for chicken or veggie burgers over ground beef, and eat baked chips instead of fried versions.
Step 5
Reduce portion sizes, especially of higher calorie items like proteins, starches and fats. Fill up on fruits and vegetables at most meals, which are naturally low in calories but contain a lot of water and fiber to help you feel satisfied. Use lean meat and whole grains as accents.
Step 6
Devise a restaurant strategy. Order just an appetizer if you plan to have a cocktail and dessert or stick to just an entrée. Leave a third of your meal uneaten, as restaurant portion sizes are usually quite inflated. Browse online menus before you arrive, so you know what healthy options you can select and are not tempted by hunger or impulse to order something that will throw your diet off track.
Step 7
Commit to exercise to help you burn calories. Make an appointment that you put in your calendar. Treat this appointment as nonnegotiable, especially when it conflicts with happy hour or an optional social engagement that involves eating. Start with just three 45- to 60-minute workouts a week and increase the number and duration of workouts as you feel ready. Consider hiring a personal trainer once a week or finding a workout partner to keep you accountable to your goals.
Step 8
Move more daily. Make a habit out of always choosing the stairs or parking in the farthest away spot in the lot. Volunteer for chores like mowing the lawn or vacuuming. Walk a report across your building instead of dumping it in intra-office mail. If you do these things often enough, they will become habits that will help you maintain weight loss.
Member Comments