Losing weight doesn't have to be a complicated or lengthy process. Despite the claims of diet books and over-the-counter weight loss supplements, you don't need them, and you're probably safer without them. Many of these single-food diets and caffeine-filled pills can cause serious medical problems, even if you're completely healthy. In addition, these products can be costly. The truth is, if you follow the basics of losing weight, you can do so quickly, safely and efficiently.
Step 1
Consume several small meals every day, rather than three large ones. If you're a woman, eat five meals a day, and men should eat six meals daily. According to the American Chronicle, eating several smaller meals a day boosts your metabolism, making your body an efficient fat-burning furnace. Choose foods that are high in nutrient value and low in fat and sugar so that your body can get the highest quality fuel.
Step 2
Engage in 45 minutes of aerobic activity every day. A 2004 study by Duke University found that 30 minutes of aerobic activity prevented weight gain, but individuals who continued past that point actually lost weight. They added that just by making this change alone can contribute to a 30 lb. weight loss over a period of one year. This is an easy and efficient way to drop weight quickly and inexpensively. Rather than buying a gym membership, walk at a local park or college running track.
Step 3
Get rid of most of the clothes that fit your current weight. Don't give yourself the opportunity to fall back into bad habits. Buy one or several new outfits in your goal size to provide you with incentive to stick to your plan. You'll also be more motivated not to spend money to replace the clothes you've discarded or given away.
Step 4
Eat smaller portions of food. Many people misjudge the amount of food they should be eating, and this can mean inadvertently eating as much as 50 percent more than the recommended serving size. Learn to assess what a serving of meat actually resembles and how many chips are in a single serving. If you are tempted to eat out of a box or bag, portion out your snacks and foods as soon as you bring them into the house.
Step 5
Enjoy your favorite foods occasionally. Telling yourself that you will never eat chocolate again simply isn't realistic and will make you more likely to binge on chocolate. Instead, treat yourself once a week to a single portion size of your favorite dessert or snack. The extra few calories in a single serving won't ruin your weight loss and will make you more likely to stick to your healthy eating plan.
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