Losing that extra weight is never easy and can sometimes be downright discouraging. This is especially true when weight is regained as soon as the dieting stops. The best way to lose weight and to keep it off is through lifestyle changes that continue long after the pounds are gone.
Step 1
Drink more water. This can serve many functions in weight loss. Water is a great way to help you feel fuller and to prevent overeating. As opposed to juices, sodas or coffee and tea, water contains no sugar, calories or additives. It also keeps the body feeling hydrated and flushes unwanted toxins smoothly from the body. Start the morning out with a glass of water. Have another glass before each meal, then refill the glass and drink another throughout the meal.
Step 2
Improve on poor eating habits. Cut out continual snacking throughout the day, which leads to unnecessary overeating and calorie intake. Eat only when hungry and pay attention to the signals your body is sending to you. Eat foods that are as close to their original state as possible. Choose fresh, raw fruits and vegetables, as opposed to juiced, processed, cooked or canned. Whole grains, unprocessed or refined, are the healthiest forms of much-needed carbohydrates. Eliminate sugars, salts and fatty, fried foods from your diet as well. If you eat meat, choose lean, preferably white meat, to assist in weight loss.
Pick one or two things to work on and then add a few more in a week instead of drastically changing habits overnight, which is difficult to maintain.
Step 3
Stay physically active. Many mistakenly believe that exhaustive exercise must be performed on a daily basis and overwork their bodies, leaving them unable to continue. Talk with your physician about what is a healthy, achievable exercise routine for your personal fitness and health. Begin slow and gradually build to a more intense routine. For example, go walking twice a week for 10 minutes the first week, then add another day and 5 more minutes until you're walking 5 to 6 days a week for 30 minutes, including one walk up a steep hill. Swimming and walking are two of the best forms of exercise for your body. Other options include joining a class at your local gym or rec center, or building your own personal routine to do at home when the weather is poor. Remember that any exercise is better than none at all. Try to find an exercise buddy to increase motivation.
Step 4
Get enough sleep. Sleep helps to regulate the hormones ghrelin and leptin in the body, responsible for feelings of hunger and knowing when to stop, respectively. When the body doesn't get enough sleep, it feels hungry all day, often craving unhealthy foods, and doesn't feel full. This can lead to long-term weight gain. On average, 7 to 9 hours of sleep are needed each night.
Tips and Warnings
- The National Institute of Health says that safe weight loss is 1 1/2 to 2 pounds a week so keep that in mind when determining your personal timetable for losing weight.
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