The best way to lose weight and keep it off is by following a healthy diet and exercise regimen and burning more calories than you eat, according to MayoClinic.com. Fad diets may allow you to lose weight faster, but often the weight comes back once you stop the diet. Eating a healthy diet can help you cut calories, increase your energy and maintain weight loss.
Commit to the Change
Reducing weight with a healthy diet requires an ongoing commitment. MayoClinic.com recommends making sure you are doing it for the right reasons. Do not try to lose weight for someone else; you have to want to make the change for yourself in order to be successful. Timing is also important---it may be difficult to stick to a new diet plan when overwhelmed by stress.
Eat Your Fruits and Veggies
Fruits and vegetables have a high water and fiber content, which may help you feel fuller longer, explains Helpguide.org. Incorporate them into your meals and keep plenty on hand for a healthy snack. For more variety, try adding a few exotic fruits, such as mangos or pomegranates. Fresh fruits and vegetables are usually the best choice, but canned and frozen are also good options. Just make sure the canned fruit does not contain added sugar.
Increase Your Calcium
Calcium not only helps build strong bones, it may also help you lose extra abdominal fat. A study performed at the University of Tennessee in Knoxville by M. B. Zemel and colleagues found that increasing calcium in the diet while also cutting overall calories significantly augmented overall weight loss, especially in the trunk area of the body. The results of this study were published in the April 2004 issue of "Obesity Research." Include low-fat yogurt, milk and cheese in your diet to help you meet your daily calcium needs.
Avoid Empty Calories
Empty calories are those that add extra calories to your diet without providing any nutritional benefits, according to FamilyDoctor.org. Sugar-sweetened juices or iced-tea, regular soda and energy drinks are all full of empty calories. One regular soda contains about 150 calories. Several sodas throughout the day can add up to an entire meal's worth of calories. Switch to water, unsweetened iced-tea or zero-calorie drinks.
Eat Whole Grains
Carbohydrates are an important part of the diet. They are broken down into simple sugars and used for energy throughout the body. However, some carbohydrates are better than others. The Department of Health and Human Services recommends making sure at least half of your daily carbohydrate intake comes from whole grain foods. Read labels carefully and choose foods that list a whole grain, such as whole wheat, barley or brown rice, as the first ingredient.
Stay Active
In order to lose a pound of fat, you need to burn 3,500 calories. A healthy diet alone will not help you lose weight if you are still taking in more calories than you are burning. Exercise is a vital part of reducing weight. While any type of movement burns calories, the President's Council on Physical Fitness and Sports recommends aerobic exercise because it uses all of the body's muscle groups and burns more calories. Aerobic exercise includes walking, running, swimming, biking and dancing. Aim for three times a week, at least 20 minutes each time. If you are new to aerobic exercise, start out slowly and build your way up.
References
- MayoClinic.com: Weight Loss- Six Strategies for Success
- Helpguide.org: Healthy Weight Loss and Dieting
- "Obesity Research"; Calcium and Dairy Acceleration of Weight and Fat Loss During Energy Restriction in Obese Adults; M. B. Zemel, et al; April 2004
- Department of Health and Human Services: Healthy Facts - Choose Carbohydrates Wisely
- President's Council on Physical Fitness and Sports: Council Publications
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