More people are striving to lose weight than ever before. If weight loss is a goal of yours, it's important to find a method that is safe, effective and suited to you.
Step 1
Begin an inventory or food journal of the foods you consume on a regular basis. Review the list for healthy foods, such as fruits; vegetables; whole grains, such as breads, cereals and brown rice; lean proteins, such as fish, poultry, low-fat dairy and beans; and healthy fats, such as nuts, olive oil and avocado. Check also for less healthy fare, such as sweets, white flour and fried foods. Compare your list to a healthy food guide, such as the U.S. Department of Agriculture's healthy weight pyramid to see what you're lacking or overconsuming. A shift toward healthy food often leads to healthy weight.
Step 2
If you struggle with portion control, determine how much you should eat at each meal. For example, one serving of carbohydrates is typically one cup of whole grain cereal or one slice of whole grain bread. If portion control is your primary challenge, adjusting carbs will likely lead to weight loss.
Step 3
If you are inactive or seldom active, begin or increase physical activity. Choose an activity you enjoy and can safely partake in. If you enjoy sports, join a local team. If you prefer solitary exercise, go for daily walks or jogs outdoors or on a treadmill. Aim for 30 to 45 minutes of cardiovascular activity and resistance training, such as weight training. Exercise increases metabolism and burns calories. Adopting an active lifestyle is an effective way for sedentary people to lose weight.
Step 4
If you have difficulty working on your own through the weight loss process, seek guidance from a dietary professional. You may benefit from a meal plan and weekly visits with the professional. A personal trainer or fitness class is a good idea for someone who needs guidance and accountability in terms of physical fitness.
Step 5
If convenience is your main concern, you may wish to have a food service prepare and provide your healthy meals. Various companies will create a healthy, weight loss geared food program that can be delivered daily, weekly or monthly to your door. It is a more expensive option, but one that works for busy people.
Step 6
If you consider yourself an emotional eater and are struggling with the psychological aspects of weight and wellness, a therapist may be most useful toward weight loss. Weight gain often reflects emotional issues that need attention. Once these issues are addressed, weight often becomes manageable.
Tips and Warnings
- Do not deprive yourself. Enjoy treat foods, such as desserts, on an occasional, moderate basis. This will not harm your weight loss goals and will help keep you on track. Don't aim for perfection. No one eats perfectly. Do your best most of the time and trust that your body will take care of the rest. Avoid fad diets. A healthy lifestyle that includes nutritious foods and physical activity is the safest, most effective means of losing weight and maintaining it.
- Seek a health care professional's approval and guidance before the start to any weight loss program.
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