For a person who wants to lose weight, it isn't good enough to simply try to eat less food than normal. A healthy diet, proper exercise and staying hydrated are all integral parts of a weight loss program. However, in order to lose the most weight possible, you must be willing and able to follow some basic weight loss rules.
Stay Hydrated
Staying hydrated helps your body to function as it should. When you start to get dehydrated, you will begin to get thirsty. In some cases, you may mistake this thirst for hunger and eat. This leads to overeating and may stop you from losing weight.
Eat From All Six Food Groups
Fad diets and crash diets often don't include all the food groups. If you want to lose weight in a healthy way, you need to eat fruits, vegetables, grains, lean protein and dairy products. You must also eat a small amount of fat each day.
Eat Breakfast
Eating breakfast helps you to stay on track with your weight loss program the rest of the day. People who don't eat breakfast are more likely to overeat during the day, and they will have less energy.
Avoid High Calorie Foods
Foods that contain 400 calories per serving or more are considered high calorie foods, notes the Food and Drug Administration. Instead of eating these types of foods, look for low-calorie alternatives.
Avoid Empty Calories
Even if the foods aren't considered high-calorie foods, foods that contain empty calories should be avoided. An empty calorie is a calorie that doesn't provide nutritional value. Soft drinks and snack cakes are examples of foods that contain empty calories.
Take it Slow
Trying to lose weight too quickly increases the likelihood that you will gain that weight back after you stop your weight loss program. Additionally, rapid weight loss isn't likely to lead to fat-weight loss, which means that you lose muscle weight and water weight. Instead of trying to lose weight as fast as possible, aim to lose one to two pounds per week.
Use Supplements Cautiously
Weight loss supplements aren't regulated by the Food and Drug Administration. This means that the supplements may be unsafe and may not produce the results that are claimed. The exception to this rule is an over-the-counter form of the prescription drug orlistat, which is approved and regulated by the FDA.
Take a Break
Trying to stick to a strict diet plan means that you probably aren't enjoying eating. If you aren't enjoying eating, you are likely to eat off plan or completely abandon your diet. Instead, use deviation days as rewards for following your diet. On a deviation day, eat a food that isn't normally feasible, such as ice cream, but eat it responsibly. For example, eat a bowl of ice cream instead of sitting down to finish off the entire gallon.
Exercise Daily
For weight loss, a minimum of 60 minutes of aerobic exercise is recommended daily. When you exercise, aim for a moderate level, meaning that you can carry on a conversation but you are working up a sweat and your heart rate is slightly elevated, notes the American College of Sports Medicine. Strength training can also help to build lean muscle, which uses more energy than fat and can help you lose weight.
Move Past Plateaus
At some point during your weight loss journey, your weight loss will stop even though you are still following your weight loss plan. When this happens, you will have to cut more calories from your plan as long as you aren't moving below 1,200 calories if you are female or 1,500 for a male. You can also increase the amount of time you exercise or increase the intensity of the exercise.
References
- Food and Drug Administration: How to Understand and Use Food Nutrition Labels
- MayoClinic.com: Over-the-Counter Weight Loss Pills: Do They Work?
- American Heart Association: Quick Weight Loss or Fad Diets
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- American Council on Exercise: Weight-Loss Plateaus and Pitfalls
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