There is a seemingly endless supply of weight-loss programs promising quick results. Late-night TV and the magazines lining the supermarket checkout lane boast pills, powders and contraptions designed to help you shed those unwanted pounds. Unfortunately, most people who lose weight on fad diets gain back all the weight. According to a study published in the January 2007 issue of the Mayo Clinic Health Letter, more than 80 percent of people who successfully lost weight and kept it off did so using the time-honored method -- they reduced overall calorie intake and exercised regularly.
Step 1
Eat breakfast. The Mayo Clinic study reported that 80 percent of participants in their weight loss study ate breakfast every day, with cereal and fruit topping the list. Look for low-sugar, whole-grain cereals such as oatmeal, shredded wheat and muesli.
Step 2
Decrease your overall caloric intake and spread your calorie intake throughout the day. Eating fewer calories is easier if you don't allow yourself to get too hungry. Aim for five to six mini-meals a day, one every three hours, with each meal totaling around 300 calories.
Step 3
Exercise five days a week. According to registered dietitian Jane Harrison in an article for MyOptimumHealth.com, 60 to 90 minutes per session is ideal for weight loss. Incorporate weight training a few days each week to build muscle, which is more metabolically active than fat. The more muscle you have, the more calories you'll burn, even at rest.
Step 4
Combine proteins and complex carbohydrates at every meal for maximum efficacy against cravings. Examples of small, healthy meals are oatmeal with a sprinkling of nuts, cottage cheese with berries, or a whole-grain English muffin spread with nut butter or light cream cheese. Include fiber and healthy fats, such as olive oil, avocados or nuts to help you feel full and satisfied longer.
Step 5
Think long-term. Lasting weight loss is slow and steady. Remember that you may not see the scale move some weeks, but if you stick with your diet and exercise goals, you'll get there eventually.
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