To lose weight, you must burn more calories than you consume. This calls for lasting lifestyle changes to remain healthy and keep the weight off. Crash or fad diets are not a good way to lose weight. They don't promote a well-balanced diet or exercise, can pose health risks, are often founded on misinformation and simply don't keep the weight off, explains the American Heart Association.
Step 1
Eat breakfast every morning to jump-start your metabolism, provide energy for the day, and to reduce snacking over the course of the day, recommends licensed dietitian Joanne Larsen, a former professor at the University of Minnesota-Duluth and editor for the American Dietetic Association's online diet manual.
Step 2
Drink a glass of water rather than a can of soda or bottled sports drink. This alone eliminates around 150 calories from your diet, notes the Nemours Foundation, a nonprofit organization that supports children's health facilities and clinical research.
Step 3
Eat fresh fruit, fresh vegetables with a low-fat dip, nuts or whole grain crackers as snacks, rather than junk food. Have a small, healthful snack when you're hungry. Don't wait to eat until you're famished, as this prompts over-eating, explains Nemours.
Step 4
Choose foods such as whole wheat breads and pastas instead of white breads and pastas, brown rice rather than white rice, and oatmeal instead of processed cereals for more nutrient-rich, satisfying meals.
Step 5
Reduce your consumption of red meat, which is high in saturated fat, and opt instead for lean, healthful sources of protein such as fish and poultry, advises Harvard School of Public Health.
Step 6
Take at least 20 minutes to eat a meal to give your body time to recognize satiety, advises Larsen. Pay attention to your body's signal that it's full.
Step 7
Begin exercising with daily, brief walks at a leisurely pace, either before or after mealtime. Gradually increase the duration of walks, and soon you can build up your pace as well. You can also add light strength training with weights, resistance bands, or even pull-ups and push-ups to your routine. Always consult your doctor before beginning an exercise regimen.
Tips and Warnings
- Don't overwhelm yourself by trying to completely change your diet all at once, recommends the Nemours Foundation. For example, if you habitually drink three glasses of soda a day, replace one with a glass of water. Then, in another week or two, replace a second glass. Then, in another week or two, do away with that final glass of soda. Eat from smaller dishes when reducing your portion sizes. People tend to fill up their plates and bowls. They'll hold less food, while still looking like they contain a meal. Use measuring implements until you can better judge recommended serving sizes. Even if you continue to eat the same foods when starting out with a weight loss plan, you can still lose weight by eating less.
- Avoid eating in response to emotions or boredom. Overweight people tend to eat when they aren't hungry, says Nemours.
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