Losing weight isn't easy, but it's also not as complicated as it can sometimes seem to be. There are really only three major components of a healthy, sustainable weight-loss plan: diet, aerobic exercise and muscle training. These three things alone, without the help of gadgets and diet pills, can get you to your goal weight and help you stay there. The trick is to know what to eat and how often to exercise. While that's different for each person, the basics remain the same and will provide a foundation you can build upon as your fitness level increases.
Step 1
Prepare yourself mentally and emotionally for weight loss. The journey isn't just physical. In order to be successful, you'll need to make a deep commitment and be able to honor that commitment. If you struggle with emotional eating or if you think you have emotional barriers to success, consider joining a support group, talking with a therapist or getting all your thoughts out in a journal. Gather support from friends and family.
Step 2
Make a few small changes to how you eat each week, and stick to them instead of going on a diet. One week, switch to fat-free milk, cheese and yogurt. The next week, try whole grains in place of refined grains or potatoes. The following week, cook all your meals at home, and experiment with some new fruits, vegetables or lean cuts of meat. Continue to make gradual changes until you find you're eating healthy foods most of the time. Too many drastic changes are difficult to stick with.
Step 3
Tweak your caloric intake to make sure you're not taking in more calories than you use. Check the calorie counter provided by the American Cancer Society website to find out your caloric starting point. Subtract 250 calories per day from your starting point, and you'll lose 1/2 pound per week. Reduce calories slowly, 50 to 100 at a time, and give your body time to adjust if you find you're too hungry when you slash calories all at once.
Step 4
Get moving in whatever way you enjoy. That might be running a marathon for one person or playing tag with your kids for another. Estimate your maximum heart rate by subtracting your age from 220. Keep your heart rate within 60 to 85 percent of your maximum heart rate for 20 to 30 minutes to get the most calorie-burning, heart-healthy benefits of exercise.
Step 5
Strength train two to three times per week. A lot of people get diet and exercise down but don't add strength training to the equation. Increased muscle helps you lose weight faster by using more calories. Work out one to two major muscle groups per workout, then switch to different muscle groups the following workout. Do eight to 10 exercises, 8 to 12 reps each, suggests the American College of Sports Medicine.
Tips and Warnings
- Aim to lose 1/2 to 2 pounds per week. When you lose the weight slowly, you're more likely to keep it off.
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- American Cancer Society: Calorie Counter
- American Heart Association: No-Fad Diet Tips
- American Council on Exercise: Why Is the Concept of Spot Reduction Considered a Myth?
- The Original Intuitive Eating Pros: 10 Principles
- American Heart Association: Target Heart Rates
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