You don't have to torture yourself to lose weight. You don't have to starve yourself, exercise for hours every day or limit yourself to extremely small portions of food. You can lose weight safely, effectively and comfortably by following a few steps, some more challenging than others, that include portion control and exercise for long-term changes in lifelong eating habits. You can eat that piece of chocolate cake, just not as often. You can exercise without going to the gym. Learn how to lose weight safely and comfortably in your home, and in ways that suit your lifestyle.
Step 1
Get moving. Exercise is a cornerstone to weight loss, but this doesn't mean you have to join the Boston marathon to achieve weight loss success. Start by walking. Walk around the block every morning or every evening after work. Get outside, enjoy the fresh air and downtime and just walk. Don't stroll, but walk quickly, as if you're in a hurry. Walking for a minimum of 30 minutes a day will help increase your metabolism, the rate at which your body burns calories or energy for fuel. When you feel up to it, add other exercise to your routine; dance, swim, play a game of tennis with your friends, or go for a bike ride.
Step 2
Watch portion control. This doesn't mean a stalk of celery for lunch. It means limiting serving-size portions. Proteins such as meat should be 3 to 4 oz., or about the size of your cell phone or a deck of cards--not the size of a cup saucer. You can eat as many vegetables as you like, as they are generally low in calories and high in nutrients and fibers that provide adequate intake of vitamins and minerals as well as fiber, which will help you feel full longer. Limit serving sizes of rice, potatoes or pastas to 1/2 to 3/4 cup (about the size of a tennis ball). You can still eat the foods you like, just in smaller portions. After a couple of days, you'll more than likely discover that smaller portions of your favorite foods can fill you up just as well as larger portions.
Step 3
Eat breakfast. Breakfast helps kick the body's metabolism into gear after a night of sleep. Until your metabolism starts working, you won't start burning calories. Choose healthy breakfast foods, such as whole-grain cereals and oats. Drink a glass of low-fat or skim milk and add some fresh or frozen fruits to add flavor and zest.
Step 4
Eat five or six smaller meals during the day rather than three larger ones. This will help keep the metabolism kicked in and burning calories. According to Reader's Digest, a study performed in Africa determined that men who ate their breakfast over a five-hour interval ate nearly 30 percent less at lunchtime. This not only resulted in weight loss but also kept the body's blood sugar levels steady throughout the day and controlled hunger.
Member Comments