How to Lose Weight Successfully

Overview

Considering all the fad diets, diet pills and infomercials on weight loss, it is no wonder people are confused. The truth is, there is no magic bullet for weight loss. Successful, permanent weight loss is the result of following a few simple rules. The basic weight-loss formula is burn more calories than you consume. It takes proper nourishing of the body combined with regular exercise to keep the body in shape.

Step 1

Practice good eating habits. There is a difference between following a diet and having healthy dietary habits. Any diet that severely restricts calories or any one of the basic macronutrients (carbohydrates, proteins and fats) is not a healthy diet. According to the USDA, a healthy diet is comprised of at least 3 to 6 ounces of whole grains, 2 to 3 cups of fresh vegetables, 1 1/2 to 2 cups of fruit, approximately 3 cups of dairy, 5 to 6 ounces of meat and/or beans, and about 6 to 7 teaspoons of healthy fats or oils each day. High protein/low-carb, high-carb/low protein and low-fat diets may help you lose weight temporarily by restricting calories, but they are not balanced, and dietary deficiencies are bound to occur when these methods are followed long-term. It is also important to eat at regular intervals throughout the day to provide sufficient energy for the body. Skipping meals or significantly reducing caloric intake can have damaging effects on metabolism.

Step 2

Exercise daily. Moderate exercise is really all that is needed. This could include a brisk walk, jog, aerobics, yoga or a bike ride. Even gardening and housework provide some form of exercise. The key to increasing metabolism is to keep the body moving. Simply put, the body must burn the daily caloric intake or excess calories will be stored as fat. A vigorous exercise program, 3 to 4 times per week, is the minimum recommended for weight loss.

Step 3

Take a multi-vitamin each day. Paradoxically, weight gain and obesity often result because of nutrient deficiencies. Much of what we eat today is vitamin-deficient. Cooking destroys many vital nutrients in foods, and processed foods are lacking necessary vitamins and minerals. In order to burn foods efficiently, the body requires a full spectrum of vitamins, minerals and enzymes. Even people with the healthiest diet could benefit from taking a complete multi-vitamin, along with supplemental B complex (the "stress" vitamins). The body must be properly nourished to maintain a healthy metabolism. Additional supplements such as zinc, chromium, co-enzyme Q10, and garcinia cambogia might also assist the body with weight loss.