Safe and effective long-term weight loss occurs only by burning more calories than are consumed and a person will lose 1 lb. of fat for every 3,500 calories they avoid consuming or they burn, notes the University of Maryland Medical Center. Taking steps to achieve this reduction in calories can be overwhelming, but some tips make weight loss easier.
Keep Busy
Get yourself involved in different activities to stay busy and keep your mind off food. These activities can include things such as home improvement projects, crafts, hobbies, joining a volunteer organization and/or regularly meeting with your friends. A busy schedule will make you less likely to eat out of boredom, but make sure not to turn to fast food for meals. There are healthy meals you can eat on the go, such as vegetable soups.
Leave Some
Leave a portion of every meal on your plate. When you avoid eating everything that is on your plate, you cut your overall calorie intake. Doing this at every meal will significantly decrease calories. How much you leave on the plate at each meal will depend on your current weight, the size of the meal and what you have eaten at other meals. Eat enough to feel full, but not overly stuffed. Do not walk away from a meal still feeling hungry.
Go for a Walk
Engaging in regular physical activity is an important part of weight loss, but finding time for exercise can be hard for some. Going on walks helps to begin the commitment to a weight loss-inducing exercise routine. Start by going on three 10-minute walks each day and increase to 15 minutes each as you fit them into your schedule.
Take your first 10-minute walk when you wake up in the morning, go on another 10-minute walk either before or after lunch and take another 10-minute walk before or after dinner. This is an easy way to get 30 minutes of exercise a day, and when you increase each walk to 15 minutes, you will be achieving the daily exercise recommendations of 45 minutes per day. Regular exercise will help you burn more calories and the increased calorie burn will induce weight loss.
Keep Healthy Foods Close
Preparing healthy food and bringing it with you to work will reduce your chances of overeating or eating foods that are high in calories, notes Discovery Health. Buy healthy foods, such as fruits, vegetables and whole-grain snacks. Do not keep junk foods such as chips, candy and sweets. Removing unhealthy foods from the home and having prepared healthy foods on hand will make you more likely to eat healthy foods and reduce your calorie intake.
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