You did not put extra weight on overnight, so try not to expect it to come off that quickly. The Mayo Clinic recommends losing 1 to 2 pounds per week for sustainable weight loss. This requires you to cut and/or burn 500 to 1000 calories each day. A combination of cutting calories from food intake and exercising produces the greatest negative energy balance. Set daily goals for exercise and keep a food journal to maintain calorie goals.
Exercise
Exercise at least 35 minutes or more each day. The American College of Sports Medicine recommends an accumulation of 225 to 420 minutes per week to achieve weight loss. A combination of cardiovascular exercise and resistance training is advised to burn calories, strengthen your heart and raise your metabolism. Plan ahead by laying out exercise clothing daily, so you're less likely to procrastinate.
Drink More Water
Your body is anywhere from 45 to 70 percent water, depending on how much lean muscle you possess, according to the National Strength and Conditioning Association. Consuming water will allow your body to function properly and prevent water retention. Most doctors advise 8 to 9 cups per day, or 64 to 72 ounces. If you are physically active increase that amount. If you are thirsty, your body is telling you that you're already approaching dehydration.
Eat Whole Grains
Choose whole grain carbohydrate sources over processed foods. Whole grains help keep your blood sugar level and prevent energy crashes and cravings. They also have more fiber than processed foods which is important for digestive health. Daily steel cut oatmeal rather than a processed cereal will help you reach your goals.
Eat Fresh Fruits and Vegetables
Include more fresh produce in your daily diet. Fresh fruits and veggies have a higher water content to help prevent dehydration and are a great source of necessary vitamins and minerals. Too much processing of produce cuts the nutritional value of the food. If you cannot find fresh, opt for frozen.
Cut Total Calories
Evaluate how many calories you are eating on a daily basis to maintain your current weight. Be honest. Subtract 10 to 20 percent from this total and try not to eat more than that each day. If you are exercising a lot only cut 10 percent because you do need to fuel your body. Do not cut too many calories as this can leave you feeling weak, lower your metabolism and slow down or halt your progress.
Write It Down
Keep a notebook and write your weight loss goals down. Keep it realistic. Every day, write down what you are eating, how much fluid you are drinking and how long you exercised. This will help you stay accountable and reach your goals. You can also see what you did or didn't do correctly to lose weight.
Eat Every Few Hours
Eat every 2 to 3 hours to avoid hunger and prevent blood sugar from going too low. If you are aiming for 1800 calories each day you can eat six 300 calorie meals. Eating also raises your metabolism which gives you energy. Don't wait until you are extremely hungry. You increase the chances that you will overeat.
References
- Mayo Clinic: Weight-loss goals: 10 tips for success
- University of New Mexico: Physical Activity, Weight Loss and Weight Regain
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2009
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
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