Organizations such as the American Heart Association, the National Institutes of Health, the Harvard School of Public Health and the Centers for Disease Control and Prevention advocate a combination of a reduced-calorie diet and increased physical activity as the number one way to lose weight. You do not have to look forward to months of deprivation and marathon gym sessions to get these strategies to work for you. Learn how to change your lifestyle to drop pounds in a healthy and successful manner.
Step 1
Shun fad diets. Ignore too-good-to-be-true promises from diet companies, trendy books and supplement manufacturers---if these programs really worked, everyone would be using them.
Step 2
Follow a reduced calorie diet with balanced nutrition. Eat fewer calories than you burn to lose weight. Researchers from Harvard University concluded that reducing calories was ultimately the best way to lose weight after comparing four diet plans, each featuring a different ratio of proteins, carbohydrates and fats. Regardless of which diet participants followed, those who stuck to eating fewer calories lost weight, as noted in a study published in the New England Journal of Medicine in February 2009.
Step 3
Eat mostly lean meats, low-fat dairy, whole grains, fresh vegetables and fruits and plant oils to insure the most satisfaction and nutrition while on a low-calorie plan. Allow an occasional indulgence so you do not feel completely deprived, but get right back on track at your next meal.
Step 4
Accept a slow rate of weight loss. Strive to lose just one or two pounds per week at the most, recommends the Centers for Disease Control. Prevent feelings of deprivation and stick to your healthy lifestyle strategies for the long term with this approach.
Step 5
Cut out the processed snack foods, frozen dinners, fast food and frequent restaurant dinners. Cook at home whenever possible using whole, natural ingredients rather than boxes, canned soups and flavoring packets. Subscribe to "light" cooking magazines and ask friends for favorite recipes to widen your repertoire.
Step 6
Exercise at least 30 minutes, five days per week. Do more if time and stamina permit. Opt for cardiovascular exercise equivalent to the intensity of a brisk walk, recommends the Harvard School of Public Health. Add strength training a couple of days per week using free weights, weight machines or your own body weight.
Step 7
Choose to move more in general during the day. Volunteer for chores like taking out the trash and mowing the lawn. Get up to change the channel on the television. Or better yet, turn off the television and go for a walk or play catch with the kids. Make these small actions habitual to burn as much as 350 extra calories per day, reports the New York Times in the May 24, 3005 issue.
Tips and Warnings
- If you reach a plateau in your weight loss, reevaluate your calorie needs. As you lose weight, your body needs fewer calories---meaning you need further restrictions and more activity to continue dropping pounds.
- Never eat fewer than 1,200 calories per day if you are a woman or 1,500 per day if you are a man, warns Medline Plus.
References
- Medline Plus: Tips for Losing Weight
- Centers for Disease Control and Prevention: Losing Weight
- Harvard School of Public Health: How to Get to Your Healthy Weight
- American Heart Association: Quick Weight Loss and Fad Diets
- New England Journal of Medicine: Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates
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