When it comes to weight loss, there are several different approaches to take. Some of them are not healthy and can cause your body more harm than good. This would be the case with taking excessive amounts of weight-loss supplements or going on crash diets where your body barely has enough calories to function. The healthiest approach involves calories, but in a different way.
Step 1
Clean up your diet. It should come as no surprise that eating foods that are high in sugar and fat are not going to do you any justice when you are trying to lose weight. Avoid deep fried foods, fast food, chips, candy, high-fat dairy products and commercial baked goods. These all have empty calories and little nutrient value. Eat nutrient-dense foods instead like lean meats, low-fat dairy products, fruits, vegetables, seeds, nuts, beans and whole grains.
Step 2
Decrease your calories. If you want to lose weight, you need to create a caloric deficit. This can be done by cutting back on your daily calories. If you reduce your intake by 500 calories, you can lose a pound a week. That is because it takes 3,500 calories burned to lose a pound of weight.
Step 3
Eat multiple meals throughout the day. Eating small, frequent meals every two to three hours throughout can help keep your metabolism revving, keep you feeling satisfied and prevent you from overeating. All of these benefits can help promote weight loss. Make your meals a balance of protein and complex carbohydrates. An example would be a bowl of oatmeal with low-fat milk and a tablespoon of peanut butter mixed in.
Step 4
Get more active. Exercise is a must when it comes to healthy weight loss. Not only can it help you lose weight, but it can also improve your balance, strengthen your bones, strengthen your muscles and improve brain function. Aim for 30 to 45 minutes of daily exercise. Examples of things you can do include weight training, running, hiking, swimming, biking, elliptical training, stair stepping and walking. You can also add more physical activity into your daily routine. Take the stairs instead of elevator, park at the far end of the parking lot and take your dog for a walk in the evening.
Step 5
Do not deprive yourself. If you deprive yourself of your favorite treats, you may end falling off the wagon. Give yourself a treat once a week that you enjoy: a piece of cheesecake, a slice of pizza or a bowl of ice cream. Just make sure to exercise willpower and walk away from the table as soon as you are done eating. Having a small treat every week will always give you something to look forward to and it won't make your diet feel too restrictive.
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