Successful weight loss takes motivation, dedication and discipline. By achieving weight loss, you will not only improve your self confidence, but also reduce your disease risk. When you are in your healthy weight range, you are less likely to develop diabetes, heart disease and certain types of cancer, according to the American Heart Association. The key is to make lasting lifestyle changes.
Size
To be successful at losing weight, you need to pay attention to your caloric intake. When you eat more calories than you burn off, you gain weight. When you consume fewer calories than you burn, you lose weight. The best approach is to set a pace to lose 1 to 2 lbs. a week. You can achieve this by reducing your daily intake by 500 to 1,000 calories, according to the National Institutes of Health, or NIH. To find your starting intake, track your calories for a full day by using an online calorie tracker, then make your deduction. For example, if your current intake is 2,600 calories, your new intake will be 2,100 or 1,600. If you want to lose weight quickly, aim for the higher reduction.
Features
Even with a calorie-restricted diet, it is still a good idea to choose healthy foods. Avoid anything that is processed, refined, high in sugar or high in sodium. Stick with foods that are as close to natural as possible, such as fruit, vegetables, lean meats, fish, beans, whole grains and low-fat dairy products.
Time Frame
If you eat a meal, then wait all day to eat again, you run the risk of becoming ravenous and overeating at your next meal. To prevent this from happening, eat small, balanced meals throughout the day. This will not only keep you feeling satisfied, but will also boost your metabolism. A balanced meal contains protein and high-fiber complex carbs. A grilled tuna steak with steamed Brussels sprouts and brown rice is a meal example.
Liquid Calories
Alcohol, sweetened teas, soda pop, lemonade, dessert coffees and fruit punch all have something in common -- they are high in sugar calories. When you are trying to lose weight, do not overlook these beverages. A better approach is to replace all of them with water. Not only is water calorie-free, but it also helps hydrate the body. The Institute of Medicine recommends that women get approximately 90 oz. of water a day and men get about 120 oz.
Exercise
Exercise is as important to successful weight loss as diet. Include both aerobic activity and weight training into your plan. Aerobic exercise, such as running, biking, swimming, kickboxing and jumping rope, all burn calories efficiently while you do them. Weight training builds muscle, which in turn raises your resting metabolic rate. With a higher resting metabolism, you will burn calories around the clock and achieve weight loss even faster. The American College of Sports Medicine recommends 60 to 90 minutes of cardio performed five days a week for weight loss. Perform weight training two or three days a week and focus on working all of your major muscle groups. Perform exercises such as bench presses, shoulder presses, bent-over rows, tricep dips, bicep curls and lunges.
Considerations
Before you start any new diet or exercise program, make sure to get clearance from your doctor.
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