Losing weight quickly and for long-term success often requires that individuals make changes to their daily diet, exercise levels and lifestyle habits. With determination and long-term weight loss goals in mind, individuals benefit from such endeavors with improved stamina, energy and cardiovascular health. Don't think of it as going on a diet for the rest of your life, but as a new way to look at food and health. You can lose weight quickly and for the long term by following a few guidelines.
Step 1
Watch what you eat. The old saying "you are what you eat" holds true in many ways. Individuals who eat high-fat and high-sugar foods without getting adequate exercise will gain weight. Some foods cause fast weight gain for most people because they are so loaded with fats and sugars the body can't work them off fast enough. Resist the urge to engage in fad diets, such as the grapefruit or cabbage soup diet, as these offer only short-term results.
Step 2
Exercise every day. Clinical studies performed by the National Heart, Lung and Blood Institute determined that a minimum of 30 minutes of exercise a day or 150 minutes per week is beneficial and recommended for weight maintenance. Additional studies showed that more, or a longer duration of, exercise a day may be most beneficial to long-term weight loss. Exercising for 45 minutes to an hour every day and engaging in exercise such as walking, swimming, sports, hiking or other pursuits can help you keep weight off and increases the metabolism, which is the speed at which your body burns fat for energy or fuel. The higher your metabolism, the faster the pounds will come off.
Step 3
Control temptation and food cravings for sweets and desserts. Sugar, especially white, refined sugar, is high in calories. Substitute fresh fruits to curb your sweet tooth. Select fat-free ice cream or frozen yogurt. Most of these are not calorie- or carbohydrate-free, but do what you can to satisfy your cravings while at the same time limiting calorie intake from what are considered "empty-calorie foods," those with little nutrient value.
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