The key to losing weight and keeping it off is to control calories. Whether you exercise, follow a low-carb diet or use the U.S. Department of Agriculture's Food Pyramid, you must burn more calories than you eat to lose weight, and eat no more calories than you burn each day to maintain your weight. Rather than relying on one weight-loss method to help you slim down, make lifestyle changes to increase your chances of success.
Count Calories
Starving yourself isn't the answer to healthy or long-term weight loss. Knowing how many calories you're eating each day is the key to managing your weight. Meet with your physician or dietitian; examine the USDA's recommended daily calorie guidelines for someone of your age, gender and activity level; or use an online calorie calculator to learn how many calories you should eat each day. Read the USDA's guide to understanding nutrition labels to learn how to shop for healthier, lower-calorie foods. Use online tools, such as LiveStrong's My Plate, to research the caloric content of foods that don't come with nutrition labels, such as fresh fruits and vegetables.
Enjoy Exercise
You're more likely to exercise if you enjoy the activity. Build your stamina with brisk walking or moderate use of an exercise machine until you can perform cardio exercise for 30 minutes or longer. Use low-impact activities to get in shape--ride a bike, swim, roller skate or use an exercise machine. Add non-impact or low-impact aerobic exercise to your fitness routine once your endurance improves. Warm up, cool down and stretch each time you exercise to avoid the ensuing stiffness and soreness that may make you less likely to exercise the next day.
A heart rate monitor is a small investment that can pay big dividends. Heart monitors let you see which of your exercises or activities burn the most calories. A heart monitor also lets you instantly check to see whether you're in your target heart rate zone while you exercise without stopping to take your pulse.
Eat Breakfast Twice
Eating breakfast helps you break an excessive fast between dinner and lunch that can lead to fat storage and weight gain, according to MayoClinic.com. Men who ate breakfast in two portions ate 30 percent fewer calories than men who ate breakfast only once, according to two studies conducted by Dr. David P. Speechly of the University of Witwatersrand in Johannesburg and published by "Food Facts Asia" in March 2003. Have breakfast and a mid-morning snack each day to control your calories.
Eat Slower
When your stomach is full, your brain doesn't get that message for at least 10 minutes, which can lead to overeating, according to GoodHormoneHealth.com. Take smaller bites and chew slowly. Put down your utensils between each mouthful and drink water before taking another bite.
Diet Plan
You need to burn 500 calories more a day than you consume to lose 1 lb. a week. Plan your daily meals using your caloric information to guide you. Plan five to six meals and snacks each day to keep your metabolism up and prevent overeating. Use your heart rate monitor or online exercise charts to track the calories you burn during exercise; use that information to create your daily meal plans.
References
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- MayoClinic.com: Why Does Eating Breakfast Help Control Weight?
- Asian Food Information Centre: Grazing for Weight Loss
- GoodHormoneHealth.com: Dr. Friedman's Guide to Weight Management
- MayoClinic.com: Counting Calories: Get Back to Weight-Loss Basics
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