It's appealing to consider the possibility of losing weight simply by taking a pill or joining a gym. Unfortunately, the staff at the Mayo Clinic explains that over-the-counter weight loss products have little scientific evidence to support their claims and prescription weight loss pills are generally only used when medically necessary. In addition, the costs of these products and the monthly fee for a gym membership can both add up quickly. Making fundamental changes in your diet and level of physical activity are a cost-effective and more permanent way to lose weight.
Step 1
Downsize the amount of food you eat at each meal. Learn portion control if you aren't familiar with how much you should be eating. The easiest way to cut back on the amount you eat is to decrease the size of your meals by 10 percent each week. Continue to make your meals smaller until you reach the optimum amount of calories based on your body frame, gender, and activity expenditure. If you want to decrease the likelihood that you will feel more hungry when you see less food, use smaller plates.
Step 2
Exercise aerobically at least 30 minutes each day by walking, jogging, riding a bicycle or running. Each week, vary the intensity and duration so that your body needs to meet the demands. Don't overdo it in the first few weeks, especially if you haven't been exercising for a long time. Any exercise is better than no exercise, and as long as you change it up, your body will respond with increased muscle tone and fat burning. If you just can't set aside the time for a routine, choose physical activity whenever possible. Walk to work or the store rather than driving or take stairs instead of the elevator.
Step 3
Build resistance training into your physical activity routine. Start slowly, doing one to two exercises three days a week and begin with the exercises you can do with proper form. Push-ups are one of the most commonly used resistance exercises and are a good starting point because they can be made easier by lifting your upper body on your knees rather than your feet. Lunges and squats, or any exercise that forces your body to bear a portion of its own weight, will strengthen your muscles and burn fat. When your body becomes acclimated to its current level of exercise, increase the resistance by forcing it to lift more of your body or by using another exercise.
Step 4
Cut out foods and beverages that have empty calories and replace them with nutrient-dense alternatives. Drink water rather than soda and fresh or frozen fruits and vegetables and whole grains rather than processed foods. Find healthy versions of your favorite foods and make them yourself, or purchase them at the grocery store. Chances are that your favorite muffin or bread recipe can be made with whole grain flour and less sugar and you won't notice the difference. If complete renovation of your diet isn't to your preference, start with partial replacement of some of your regular foods and beverages.
Step 5
Eat more often and always have healthy snacks available. The Mayo Clinic found that people who ate five or more smaller meals rather than three large meals each day were hungry less often and lost weight. Keeping healthy foods within your reach makes you less likely to seek out foods that are nutrient-poor. When you do get the urge to snack, always drink 8 ounces of water and wait five minutes. The water will fill your stomach and you will be likely to eat less.
Tips and Warnings
- Work on losing weight with a friend for mutual encouragement.
- Check with your doctor before making any significant changes in your diet or level of physical activity.
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