Staying healthy and eating nutritiously while dieting is important. If you want to lose weight and keep it off, get back to the basics of reaching and maintain a healthy weight, the American Dietetic Association says. Eating a balanced diet of nutritious foods and getting enough physical activity are the foundations of healthy weight loss.
Adopt a Healthy Lifestyle
Pounds return quickly after ending short-term diets that offer no solutions to keeping the weight off. To reach and maintain a healthy weight for life, adopt a healthy lifestyle that includes nutritious foods and physical activity. In doing so, you can lose weight, learn habits that will enable you to keep the pounds from returning and improve your health, all at the same time. Include 30 minutes of moderate exercise in each day and choose a variety of nutrient-dense foods from every food group by shopping in the four corners of your grocery store, the American Dietetic Association says. Fresh fruits and vegetables from the produce section, whole grains from the bakery, low-fat dairy products from the diary case and lean proteins from the meat and fish departments are wise choices.
Portion Control
Reducing portions to what are considered standard sizes can have a significant impact on weight control. You can determine appropriate portions by using a food scale, measuring cups or just with visual cues, according to MayoClinic.com. A 3 oz. serving of fish, meat or poultry is about the size of a deck of cards. A 1/2 cup serving of fruit or vegetables is approximately the size of a tennis ball, and a serving of dry cereal or pasta is close to the size of a hockey puck. Other tips to control portions include avoiding eating directly out of a bag or box, choosing single-serving snacks and serving dinner from the kitchen, instead of putting serving bowls on the table.
Set SMART Goals
Setting goals can be an important part of your weight loss plan. Effective goals follow the SMART mnemonic, the National Heart, Lung and Blood Institute says. Set goals that are specific, measured, appropriate, realistic and time-bound. If you're planning to increase your exercise, record what activity you'll do, a realistic number of times per week and on what days you'll do it, and how long each session will be. Starting with small, short goals can increase your chances of success.
Eat a Healthy Breakfast
There are several ways eating breakfast daily may help you lose weight and keep it off. Eating breakfast can prevent overeating later in the day by preventing the hunger that may cause you to reach for an unhealthy snack. Skipping breakfast actually increases the chance of being overweight, according to MayoClinic.com. This happens when prolonged fasting increases you body's response to insulin, which results in increased fat storage. Those who eat breakfast also tend to make better food choices throughout the day and are known to eat more fruits and vegetables than those who don't. Breakfast also supplies energy, which increases physical activity. Breakfast-skippers do less physical activity than those who include this vital meal in their daily diet.
Lose Weight Slowly
Dropping pounds too fast means you're losing mostly muscle and water instead of fat, Helpguide.org says. It can also make you feel fatigued and sick. Losing 1 to 2 lbs per week is a healthy rate of weight loss.
References
- Helpguide.org: Healthy Weight Loss and Dieting
- The National Heart Lung and Blood Institute: Tips to Weight Loss Success
- MayoClinic.com: Why Does Eating Breakfast Help Control Weight?
- MayoClinic.com: Portion Control --- Downsize Portions for Better Weight Control
- EatRight.org: Back to Basics for Healthy Weight Loss
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