Weight loss occurs when your body burns more calories than you eat each day. While severe calorie-restricted fad diets may lead to weight loss, they may also rob your body of vital nutrients and be difficult to sustain over a long period of time. Long-term weight loss requires a commitment to lifetime healthful eating and exercise habits.
Set Short- and Long-Term Goals
Long-term weight loss goals are important to remind you why you're putting in all the hard work at the gym, and short-term goals give you a sense of accomplishment more frequently to boost long-term motivation. The American Council on Exercise recommends a goal of 1 to 2 lbs. of weight lost each week. Factors beyond your control, such as hormones, can influence your weight from week to week, so include goals that are completely within your power to accomplish. For example, aim to go to the gym five days each week or eat at least three servings of fresh vegetables every day.
Eat Frequently
Keep your metabolism revved up throughout the day by eating five to six smaller meals. When you eat often, you don't give your body time to feel overly hungry, effectively reducing the urge to binge on unhealthy snacks.
Choose Healthy Foods
Strive to eat a portion of lean protein such as chicken, tofu or egg whites, and a portion of complex carbohydrates like brown rice, oats or barley with each meal. The protein helps build metabolism-boosting lean muscle. The fiber found in whole grains and protein keeps you feeling full for longer.
Be More Active
If you need to burn more calories than you eat to lose weight, adding physical activity to your day helps increase your caloric deficit. Take the stairs instead of the elevator, or park at the back of the lot at work to burn extra calories.
Perform High-Intensity Cardio
Save yourself time at the gym by swapping your hour of low-intensity treadmill walking for a shorter, high-intensity session. When you work out at higher intensity levels, your metabolism remains elevated even after you leave the gym, according to ACE.
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