According to the Mayo Clinic, the key to weight loss is burning more calories than you consume. This is achieved in two ways: eating less and exercising more. The American Council on Exercise states that for weight loss, dieters who did not incorporate exercise typically regain the weight within three to five years, but this does not have to be the case. When you combine a diet with exercise, you will find that you are losing weight and improving your fitness and overall health simultaneously.
Step 1
Consume less calories, smaller portions and fewer processed items. When you dine, cut back on the amount you eat, so that you are slowly, subtly cutting out calories. When you serve yourself, use a smaller plate, so you take a smaller portion of food. Do not have second helpings. When you dine out, leave at least three or four bites of food on your plate. The portion size of a meal greatly impacts the calories you consume, and portion sizes and serving sizes recommended by the American Dietetic Association are often very different from each other. You can compensate for the difference by eating less than you were served. Choose to eat fresh fruits and vegetables instead of processed foods because fresh produce is lower in calories, sodium and fat, which can help you lose weight without feeling deprived.
Step 2
Move more by walking further distances, incorporating exercise into your schedule, and finding fun ways to sneak exercise into your activities. When you drive, park your car a little further away from the door, and walk the distance. You will not burn hundreds of calories that way, but walking more will increase the calories you burn over the day. The American Council on Exercise states that you need to work out an average of one hour per day in order to lose weight and keep off the weight. However, you can build up to that amount of time, and you can break up the time into 10- to 20-minute intervals and still reap benefits, Medline Plus adds.
Step 3
Search for new ways to exercise to keep up your motivation and interest. Many athletic gyms allow guests to preview a class before paying for it, and joining a new class every quarter can keep your body moving and keep you excited about exercising. Try new workouts with friends, and find ways to exercise with them rather than dining out. Find a workout partner to keep you motivated, and you will find the time goes by quickly.
Step 4
Set an exercise goal, such as completing a certain number of miles when jogging or biking. Commit to a run-walk fundraiser and invite others to join you in raising money for a cause, and you may find yourself motivated to exercise in order to participate in the activity or reach a certain goal. It also gives you an audience that will cheer you on as you reach your goals. Medline Plus says that once these activities get incorporated into your lifestyle, they become good habits that will benefit your overall health, reduce your risk for chronic disease, strengthen muscles and boost your mood.
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