Following a highly restrictive diet can be frustrating and demotivating, while crash diets can be outright dangerous. What's more, unless you stay on a diet indefinitely, none will lead to long-term weight loss. To reach a healthy weight and stay there, you'll need to do more than just avoid certain foods. By developing sensible eating and exercise habits you can realistically maintain for years, you can take weight off while improving your overall health. Consult a doctor before starting any weight-loss program.
Step 1
Eat healthy foods you enjoy instead of restricting yourself to so-called diet foods. Base your diet on whole grains and vegetables, recommends the United States Department of Agriculture. Fruits, dairy and meat come next in importance. Keep processed foods like potato chips to a minimum. Every day, eat at least 3 oz. of whole grains, like oatmeal and brown rice, and 3 cups of vegetables, the USDA suggests. Get more vegetables by buying bags of cherry tomatoes, baby carrots or chopped broccoli to snack on.
Step 2
Boost your metabolism by eating four to six smaller meals throughout day, rather than three large meals. Get enough calories to sustain your level of activity. On average, a moderately active woman aged 19 to 30 requires around 2,200 calories a day, whereas a man needs approximately 2,800 calories, note experts from Davidson College in North Carolina. Dramatically restricting your calorie intake and skipping meals slows your metabolism.
Step 3
Move more throughout the day. Even exercising in 10-minute bursts several times a day can speed your metabolism. If you're younger than 65, try to accumulate at least 30 minutes of exercise a day. Ideally, get 60 to 90 minutes daily, Davidson College experts suggest. A brisk walk can burn up to 180 calories in half an hour, while biking burns an average of 375 calories in half an hour, states the website ShapeFit.
Step 4
Team up with others by joining a weight loss community like Weight Watchers, TOPS or the online community Spark People. Participate in regular meetings for advice on nutrition and fitness and to get encouragement as you work on forming new, healthier habits. Find a workout partner or group to make exercise more enjoyable.
Things You'll Need
- Healthy foods
- Weight loss community
Member Comments