Achieving successful and long-term weight loss involves lifestyle change, not just participating in a temporary diet fad. Detox diets, low-carbohydrate and high-fat diets are all means for achieving weight loss. However, keeping the pounds off and improving your overall physical health is only accomplished by total habit change. MayoClinic.com says that counting calories and losing fat is the key to keeping excess weight off. Before starting a weight-loss plan, consult your physician to determine your capabilities for decreasing caloric intake and engaging in exercise.
Step 1
Go get a weight assessment to determine loss needs. Calculate your body mass index or obtain a skinfold thickness measurement from the gym or nutrition stores. The Centers for Disease Control and Prevention says that body mass index is easy to calculate by simply dividing your weight in pounds by height in inches, then multiplying that number by 703. Once you have the calculation, look on a body mass index chart for the final number. If your number is over 24.9, you are considered overweight. A skinfold test will provide a body fat percentage. Ideally, safe body fat for women is 25 percent, and for men it is 18 percent.
Step 2
Count calories and fat intake. Calories represent the amount of energy stored in food and being consumed by the body. The average daily intake is 2,000 calories. Achieving weight loss involves decreasing the total amount of calories you take in a day, and specifically decreasing the fat calories. The European Food Intake Council says that eating more unsaturated fats is not only essential for body nutrition but also helps in reducing weight gain when replacing saturated or trans fats. Choose seafood and lean meats over high-fat red meats to decrease calories from fat.
Step 3
Eat more nutritious foods and choose wisely when dining out. Healthier foods, such as whole grains, fruits and vegetables, are choice in achieving weight loss. Use the food pyramid as a guide for daily servings. Eat frequent and smaller meals rather than large-portioned meals. Five to six small meals a day maintain metabolic process and aid in digestion and consistent elimination, which will prompt weight loss, says MayoClinic.com. If you must eat fast food, stick with grilled meats, salad greens and low-calorie drinks. Create a daily meal plan to guide your initial efforts at weight loss. Prepackage small meals to take with you on the go. Plan healthy snacks such as granola and carrots, rather than potato chips and candy bars.
Step 4
Drink plenty of water every day. Hydration is important for preventing water retention as well as aiding in weight loss. The rule of thumb is eight glasses of water a day, but your level of physical activity per day must factor into the appropriate amount of water intake. If you are exercising daily, drink more water to aid with weight loss and maintain hydration.
Step 5
Start exercising daily. Shedding excess calories is a combination of eating less and burning more through exercise. Begin your exercise program with moderate activity such as walking, water aerobics or low-impact aerobics. After two weeks of consistent daily exercise, attempt to engage in vigorous activity such as jogging, swimming laps or kick-boxing. The longer you exercise a day, the more calories you will burn. The Weight-Control Information Network says that to achieve weight loss, you will need to engage in at least one hour of physical activity a day and to maintain weight loss, you will need to engage at least five hours a week.
Step 6
Add muscle-toning and flexibility exercises to your plan. Lift weights to tone your arms, back and legs. Take a yoga or Pilates class to improve flexibility. Muscle helps burn fat, which will help your weight-loss efforts and keep weight off.
Tips and Warnings
- You may recognize visually that weight loss is important, but obtaining a screening can help you set a weight-loss goal for long-term health. Limit your alcohol intake, because alcohol is high in sugar and will counter your weight-loss efforts.
- If you are athletic and have a high percent of muscle mass, your body mass index may read as overweight. In this case, you may want to take a different screening to determine if weight loss is needed. Avoid up-sizing fast food meals when dining out.
Things You'll Need
- Water
- BMI chart
- Food pyramid guide
References
- Mayo Clinic: Metabolism and Weight Loss: How You Burn Calories
- Weight-Control Information Network: Physical Activity and Weight Control
- Mayo Clinic: Nutrition and Healthy Eating
- European Food Information Council: What Causes More Weight Gain -- Fat, Calories or Sugar
- Centers for Disease Control and Prevention: Healthy Weight
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