Simple Ways To Lose Weight & Maintain

Practice a few simple tactics every day to turn healthy behaviors into lifelong habits. A healthy lifestyle will improve your success at losing weight and keeping extra pounds off. If you have a hectic schedule, incorporate small strategies throughout the day so your efforts lead you to your goal weight.

Keep a Food Journal

Use a food log or diary to keep track of the foods you eat. It can be as simple as abbreviating the food names and tabulating the number of calories you eat per meal and the total calories you eat in a day in a small notebook. Successful dieters who kept the weight off monitored their calories and fat intake, according to a 2004 article written by Melinda Manore, Ph.D., and published in the "ACSM's Health & Fitness Journal."

Don't Skip Workouts

Make exercise a priority six days a week. If you just aren't in the mood to work out or if you must complete other tasks, do just 20 minutes to maintain your exercise habit. Or, divide your walking, weight training or running session into two smaller bouts in the same day. On most days, however, you must accumulate 60 to 90 minutes of physical activity to slim down or maintain weight loss, advises the American College of Sports Medicine.

Weigh Yourself Regularly

Get on the scale once a week to ensure you stay close to your new weight. If you approach 4 to 5 lbs. over your goal weight, reduce your caloric intake and increase your exercise immediately to lose those extra pounds.

Use Measuring Utensils

Instead of using a large spoon to scoop your rice and potatoes, use a measuring cup to portion out half-cup servings. Use a tablespoon for salad dressings and condiments. Such tools will make you more conscientious of how much food you're consuming, reducing your likelihood of eating excessively.

Avoid Temptation

If you know you have a weakness for ice cream, don't buy it. Keep foods that tempt you to overindulge out of your home, car and office. If you really want ice cream, buy a cone at your local ice cream parlor--and make this an infrequent treat. Don't go back for seconds and don't buy a pint to take home.

Take the Long Way

Increase your level of physical activity to burn extra calories. Park farther from the door, climb the stairs and walk around your office building during lunch and breaks.