Avoid short-term weight loss and yo-yo dieting by thinking of your weight loss efforts as part of your daily lifestyle. According to Mayo Clinic preventive medicine specialist Dr. Donald Hensrud, "People who lose weight by crash dieting or by drastically reducing their calories to 400 to 800 a day are likely to regain weight quickly, often within six months after they stop dieting." Making changes that fit into your daily routine will make losing weight seem less daunting.
Calories In vs. Calories Out
Successful weight loss comes down to a simple equation of expending more calories than you consume. Even though the equation is simple, tipping the scale towards a calorie deficit is not always easy. However, implementing regular physical activity and a healthy diet into your daily life can help you not only lose weight, but keep the weight off. Since 3,500 calories equals one pound, a weight loss rate of one pound per week would come down to having a deficit of 500 calories per day, which is most easily obtained through both calorie restriction and exercise, notes Hensrud.
Balance and Variety
When you are trying to lose weight, avoid thinking of yourself as being on a diet. Instead, think of implementing a healthy eating plan that works for your lifestyle, and focus on balance and variety. Aim to incorporate foods from most food groups into each meal, and choose whole grains, lean proteins, low-fat dairy products and at least five servings of fruits and vegetables per day, suggests MayoClinic.com. Particularly with fruits and vegetables, try to consume a variety of colors because each color offers different esssential nutrients.
Moderation
Moderation is important for a balanced, healthy diet and can positively influence your weight loss efforts. While limiting saturated fats and excess salts and sugars is conducive to weight loss, it does not mean that you have to completely restrict any food. Practice moderation instead so that you can still have your favorite dessert once in awhile without compromising your weight loss efforts.
Exercise
Exercise is key for not only weight loss, but for health benefits, as well. The American College of Sports Medicine explains that up to 60 to 90 minutes of physical activity per day may be necessary for weight loss. However, this depends on your specific weight loss goals and how intensely you are exercising. The higher intensity, the more calories you will burn. In addition, you can accumulate minutes of exercise by staying physically active throughout the day. Do squats and lunges while waiting at your child's soccer practice, or go for a power walk during your lunch break. But before you begin any exercise program, check with your physician.
Considerations
Before beginning a weight loss program, it is important to understand that long-term, successful weight loss does not happen overnight. MayoClinic.com recommends losing one to two pounds per week for a safe and realistic weight loss rate. Be prepared for life's inevitable obstacles that may hinder your efforts. For example, go for a jog before work if you know you cannot make it to the gym later in the day, or make an effort to exercise during your lunch break if you are attending a dinner party that evening.
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