Weighing more than what is considered to be healthy can set you up for heart problems, diabetes, stroke, high blood pressure, problems with breathing, arthritis and other health conditions. When you lose excess weight you become a healthier person, and you look and feel your best. Diets that deprive you of vital nutrients are not healthy diets, and diets that encourage weight loss at an accelerated rate can create gallstones. These types of weight loss diets should be avoided.
Step 1
The most effective way to lose weight and avoid gaining it back is to lose weight at a slow pace. Set your goal to lose 1 or 2 lb a week. Losing weight slowly is a safe approach to losing weight.
Step 2
Consume less food than you have in the past, but do not cut back to the point of starving yourself. If you feel weak while dieting, consult with your doctor and ask how many calories you should be taking in to lose weight in a safe manner. Include about 2 cups of fresh fruit in your diet and plenty of vegetables, such as dark leafy greens and carrots. Incorporate more beans and legumes in your diet. Drink milk low in fat or fat-free (3 cups daily), or eat 4.5 oz of cheese instead. Include 3 oz or more of whole grains in your weight loss diet and eat low-fat protein foods that are cooked without added fat (chicken, turkey, fish and beans are all good choices). Avoid consuming too much saturated fat, and eat less than a teaspoon of salt a day. Eat about 4 to 5 small meals a day, including breakfast, and make your weight loss diet a well-balanced one.
Do not eat out while you are trying to lose weight. Ordering food from a restaurant or fast food eatery may cause you to consume more calories than you are aware of. If you did not prepare the food yourself, you have no way of knowing just how many calories are in the food you are eating. Order your food from the "Diet" section of the menu when eating in a restaurant, if possible. Leave fried foods out of your order. Get a salad, and ask if you can have the dressing on the side so you can measure the amount you use.
Step 3
Do moderate exercise in the form of aerobics 30 minutes a day, 5 days a week to burn calories. Also increase your activity by taking the long way to get to where you are going. Park your car at the far end of the parking lot, for instance, so you have a greater distance to walk. Walk up or down stairs whenever you get the opportunity, or walk to where you have to go rather than drive if where you are going is a few blocks away. Turn up the music and dance for additional exercise.
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