When it comes to quick weight loss, there are numerous companies selling magic solutions to help you lose weight. Often these are unhealthy or even dangerous for your body. Maintaining the lost weight after the pills are gone is almost impossible. Losing weight through healthy lifestyle changes is the safest way to lose weight and keep it off.
Step 1
Drink more water throughout the day. There are many reasons that drinking water helps in weight loss. Water helps you feel fuller which can prevent overeating. As opposed to juices, sodas, alcohol, or coffee and tea, water contains no sugar, calories or additives. It also keeps the body hydrated, prevents bloating and flushes unwanted toxins (like fat) 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 during the meal.
Step 2
Improve on your personal poor eating habits. Cut out continual snacking throughout the day, which leads to unnecessary overeating and calorie intake. Having five to six smaller meals throughout the day can help you feel fuller and eat healthier. Eat only when hungry and pay attention to the signals that your body is sending to you. 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.
Step 3
Engage in regular physical activity. Talk with your physician about what is a healthy, achievable exercise routine for your personal fitness and health. Don't try to do too much all at once but begin slowly and gradually build to a more intense routine. For example, go walking three times a week for 15 minutes the first week, then add another day and five more minutes until you're walking five to six days a week for 30 minutes. Include a walk up a steep hill. Swimming and walking are two of the best forms of exercise for the 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. Find an exercise buddy to increase motivation. Any physical activity is better than none so find something you enjoy and get started.
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, seven to nine hours of sleep is needed each night.
Tips and Warnings
- Consult with your doctor before beginning any new diet or exercise regimen to determine what is safe for your personal health. 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.
- The U.S. Deptartment of Health and Human Services states that healthy weight loss is 1.5 to 2 pounds a week so don't expect to lose more than 11 to 12 pounds in this period of time.
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