Fad diets and diet gimmicks come and go---and often the unwanted pounds remain. Sensible weight loss and weight loss that is sustainable for the long term are both based on eating a nutritionally sound diet with calorie levels that will first produce regular weight loss, then a diet with a calorie level to sustain your healthy weight, as advised by the Mayo Clinic and MyPyramid through the U.S. Department of Agriculture.
Regular physical activity---30 to 60 minutes per day---is also recommended as part of a sensible weight loss plan.
Step 1
Understand that the eating choices you are making are not for the short term, as the word "diet" suggests, but are a long-term change in your eating patterns that will promote good health and a healthy weight.
Step 2
Commit to increasing your daily physical activity to include at least 30 to 60 minutes of moderate exercise; such ongoing activity will promote optimum health and weight.
Step 3
Determine your weight-loss goals with your health-care provider or through a medically approved resource. Make your goals reasonable and doable. You may be more motivated to set your goals in 5 or 10 lb. increments rather than a larger amount all at once.
Step 4
Set a reasonable goal of losing 1 to 2 lb. of weight per week. A goal to lose 5 lb. per week will soon lead to disappointment because you cannot achieve such weight loss unless you cut your daily calorie intake too low.
Step 5
Follow a sensible weight loss plan because good health is important to you. Too few calories each day will lead to impaired health.
Step 6
Seek the support of friends, family or a health-care provider. Don't feel as if you have to face these changes alone.
Step 7
Develop a network; some individuals enjoy the support of a group such as Weight Watchers or an online group of individuals with a similar mindset to their own. Livestrong has many tools to aid those looking to improve their health or looking to lose weight---or both.
Step 8
Learn as much as you can about the value of different foods in your diet; which portion sizes are healthy, and which foods are nutrient-dense. Educate yourself about carbohydrates, proteins and fats.
Step 9
Move--run, walk, dance, play tag. There are lots of ways to incorporate more physical activity into your life.
Step 10
Engage in moderate physical activity. Although exercise is recommended to be 30 to 60 minutes daily, it doesn't have to be done in long intervals. Performing 10-minute intervals of activity at different periods throughout the day will help you accomplish your goal of both weight loss and improved health.
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