A successful weight loss plan consists of healthy lifestyle changes that incorporate a balanced diet and regular exercise. Losing weight at a steady rate of one to two pounds a week enables you to adopt healthful eating and activity habits that will maintain a sustainable, healthy weight once you reach your goal. Diets that promote rapid weight loss or eliminating one type of food such as carbs or protein lead to a nutritional imbalance, and are neither healthy nor realistic.
Step 1
Commit to the process. Commitment is the first step toward successful, sustainable weight loss, according to the Centers of Disease Control and Prevention. Take stock of the reasons you want to lose weight, determine your weight loss goal and establish a realistic time period for reaching your goal. At the rate of one to two pounds weekly, a weight loss of 12 to 24 pounds is a realistic goal for a three-month period.
Step 2
Reject fad diets. These promote rigid menus, eliminate a food group or advise excessive consumption of one food such as cabbage or grapefruit, advises the American Dietetic Association. Instead, opt for balance, including whole grains, fruits and vegetables, calcium-rich foods and lean proteins in your daily food plan.
Step 3
Adopt a healthful eating plan. Aim for two servings of fruits and/or veggies, one serving of whole grains and one serving of lean protein for lunch and dinner. Eat one serving from three of these categories at breakfast. For healthful snacks, choose nuts, low-fat dairy products, popcorn and fresh fruits and vegetables. Whenever possible, choose fresh, natural foods over processed or prepackaged options.
Step 4
Consume fewer calories. Even eating healthful foods leads to weight gain if you consume too much. To reduce calorie consumption, use smaller dinnerware, eat slowly and stop eating when you feel full. Drink water to replace sugary drinks such as specialty coffee, tea, soft drinks, alcoholic beverages and energy drinks, advises the American Dietetic Association.
Step 5
Exercise at least five days a week. Set specific exercise goals and stick to them. Start with 30 minutes of aerobic activity such as walking, dancing or bicycling. When you're ready, increase your activity time to 60 minutes daily.
To support your weight loss goals, incorporate at least two resistance training activities such as yoga or weight training into your exercise schedule twice a week. If you don't have time for 60 minutes of continuous activity, divide your exercise time into 20- or 30-minute increments throughout the day.
Tips and Warnings
- Losing 20 pounds in three months is possible, but not realistic for everyone. Your rate of weight loss depends on several factors, including your metabolism and how much weight you have to lose in all. Women need at least 1,200 calories daily for good health, while men require 1,500. If your weight comes off slower than you'd like, be patient and maintain a healthy diet and keep exercising. Even if it takes a little longer to reach your goal, you'll be better able to sustain the weight once you get there.
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