While crash or fad diets may offer a temporary fix for weight loss, these methods can lead to nutrient deficiencies and injury. Instead of a quick fix, focus on a diet and exercise regimen that emphasizes reasonable weight loss -- one to two lbs. per week, according to MayoClinic.com. This means you must use a combination of diet and exercise to create a deficiency of between 500 and 1,000 calories each day. A reasonable expectations for your weight loss efforts can help you to experience success and stay healthy.
Step 1
Increase your activity level by walking for 20 to 30 minutes five days a week. If you are short on time, you can break this up into 10-minute walks throughout the day -- whatever gets your heart pumping and burns calories. Switch up your routine occasionally with dancing, aerobics, swimming, cycling or exercising on an elliptical machine. If you currently exercise, increase the intensity or duration of your exercise to burn extra calories.
Step 2
Incorporate physical activity into your day. Park farther from work, always take the stairs or incorporate muscle-building moves, such as push-ups or sit-ups, during commercial breaks while watching television. This will help you burn extra calories and keep your mind focused on your goals.
Step 3
Perform resistance-training exercises to tone your muscles and burn calories. You don't have to go to the gym to do these -- push-ups, sit-ups, tricep dips, squats and lunges performed at home can build muscle. Stop performing an exercise if you feel pain or strain.
Step 4
Cut out one high-fat or high-calorie item that you tend to eat each day. Whether it's the afternoon dessert, full-calorie soda or bag of chips with lunch, replace these items with a healthier choice. Flavored water, fruit and fat-free whipped topping or vegetable sticks can be just as delicious and more than half the fat.
Step 5
Eat several small meals throughout the day to keep your blood sugar steady. This helps you to resist cravings. Small meals can include half a turkey sandwich on whole-grain bread and a side salad. Try to incorporate five fruits and vegetables each day, which provides the nutrients your body needs to stay healthy.
Step 6
Seek support from friends and family. Share your weight loss goals and keep them updated on your progress. Someone to share your successes with helps keep you motivated on your weight-loss journey, according to MayoClinic.com.
Tips and Warnings
- If you have not exercised in a while or have health conditions that could make exercise difficult, make an appointment with your physician for a pre-exercise physical. Discuss your health concerns with your physician, evaluate your exercise risks and establish a realistic exercise plan.
- Signs your weight loss plan may not be healthy or safe include feelings of extreme deprivation, eating a plan that requires you to stop eating a certain food altogether or feeling isolated because of your diet, according to Helpguide.org. Because these signs can cause you to stray from your diet, evaluate ways to alleviate these feelings to see where you can improve your diet.
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