With so many diet programs out there, it becomes difficult to understand what really works and what doesn't when it comes to weight loss. Crash diets are not meant to cause permanent weight loss and chances are you will soon find yourself gaining weight back. Instead of following a new trend every week, learning the basics of weight loss and how to apply them to your life can mean all the difference.
Step 1
Talk to your doctor to find out what's a healthy weight for your height and age. If possible, have your body fat measured. If you have any health conditions that may be affected by diet or exercise (such as diabetes or heart disease), get a professional involved in helping you design a weight loss program.
Step 2
Set up a cardio exercise program. Diet alone will not lead to fat loss and will ultimately result in a flabby appearance. At the very minimum, you need to exercise three times a week for at least 30 minutes to make a difference. Start with a walking program if you haven't exercised in a long time and eventually move to more intense workouts, such as hiking, aerobics or jogging.
Step 3
Start a weight training program as well. Resistance exercises, done either using your body weight or dumbbells, can help you develop muscle, which in turns speeds up metabolism and leads to faster weight loss. Do upper and lower body exercises in alternate days so your muscles have a chance to recover.
Step 4
Start a food diary. Keep track of what you eat, in what quantities and when. This will help you understand cravings and emotional eating so you can deal with it appropriately.
Step 5
Don't skip breakfast. Doing so affects your blood sugar levels and you end up overeating later in the day. Also, skipping meals leads to cravings for sugars and carbohydrates, both of which should be eaten in moderation while trying to lose weight.
Step 6
Set up a meal plan. You don't need to detail what you plan on eating for each meal and how much, but planning meal times will help you ensure that you always have something healthy in hand.
Step 7
Don't skip meals. Eating small meals every three to four hours keeps your body sugar stable and controls hunger. If you maintain a steady schedule, you will end up eating less by the end of the day than if you only have two large meals.
Step 8
Eat a balanced diet. Crash and fad diets that eliminate a food group are difficult to adhere to for long periods of time. Instead, aim for meals that provide a balance of carbohydrates, proteins and fats. Try to add servings of fruits or vegetables to every meal to provide fiber, which provides a sense of fullness and aid in digestion.
Tips and Warnings
- The USDA pyramid is a good place to start to learn how much and what to eat depending on your age, weight and sex.
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