Weight gain is caused by a variety of factors, including genetics, lack of physical activity or high calorie intake. Many Americans are struggling with losing weight. Although some diets promise quick weight loss, it's important to balance quick weight loss with creating lifestyle changes that keep weight off. Consuming the right amount of calories, selecting the healthy foods and scheduling weekly exercise will assist with losing weight quickly and naturally.
Step 1
Eat breakfast. The Mayo Clinic examined 5,000 study participants that keep weight off long-term. The participants lost an average of 72 lbs. Almost 80 percent of the participants ate breakfast daily. Most eat cereal topped with fresh fruit. Eating breakfast in the morning jumpstarts your metabolism and prevents overeating later in the day.
Step 2
Reduce the amount of calories consumed. The majority of study participants, about 99 percent, reduced calorie intake to shed weight. Use the MayoClinic.com calorie counter to forecast the amount of calories needed to maintain your current weight. Lose weight by cutting daily calories by 500. By cutting 500 calories you will lose a pound of weight each week.
Step 3
Eat the right foods. Eat plenty of fresh fruits, vegetables and low-fat dairy products. Choose lean protein sources, like skinless chicken, instead of fried foods. Healthy fats, like olive oil and nuts, should be consumed. Check out the Mayo Clinic Healthy weight Pyramid Tool to plan your daily meals.
Step 4
Start exercising. Exercising is an important component to naturally losing weight. You need to burn more calories than your body needs, which will cause weight loss. Schedule 30 to 60 minutes of physical activity daily. Select activities that burn the most calories for quicker weight loss. Rollerblading can burn 913 to 1,363 calories an hour. Running 8 mph can burn 986 to 1,472 calories an hour and jumping rope will burn about 730 to 1,090 calories an hour, according to MayoClinic.com.
Step 5
Monitor your weight weekly. Recognize when you are slipping back into bad habits. People who kept weight off long-term weigh themselves at least once a week, according to MayoClinic.com. There's no need to obsess, but notice if the scale is slowly creeping upward.
Tips and Warnings
- Be careful about consuming herbal weight loss supplements. These supplements aren't proven safe and effective by the Food and Drug Administration, according to MayoClinic.com. Some supplements are even dangerous.
- Consult your doctor before stating a diet and exercise program. She can partner with you to assist with achieving your goals naturally.
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