Fad diets promise dramatic weight loss results in short periods of time, and they usually deliver by flushing out your body with laxatives and diuretics and restricting calories to near-starvation levels. Not only is this approach unhealthy, it also works against you because as soon as the program ends, you gain the weight back with extra. To lose weight and keep it off, you must lose it slowly and steadily as you alter your lifestyle for the better. Don't look at it as a diet, because diets end; look at it as your new way of life. Then you'll develop the habits you need to make it permanent.
Step 1
Keep a food diary for one week. Write down everything that goes into your mouth, including beverages, and add up the total number of calories you typically eat in a day.
Step 2
Find a way to cut 500 calories from your total every day. You could eat less, exercise more, or a combination of the two. A 500-calorie deficit every day leads to a weight loss of one pound per week. It doesn't sound like much, but that's 52 lbs. in a year.
Step 3
Don't deprive yourself, or you'll go back to your old habits. Eat your favorite foods, but in the correct portions. For instance, a serving of meat is 3 oz., and a serving of pasta is a half-cup. Learn what a proper serving of each type of food looks like so you know how much to eat without measuring.
Step 4
Balance your diet to cover your nutritional bases. Get 45 to 65 percent of your calories from carbs, 10 to 35 percent from protein and 20 to 35 percent from fat. If your workout is mostly cardio, keep your carb intake toward the higher end of the spectrum. If your workout is mostly weight-based, keep your protein high instead.
Step 5
Get an absolute minimum of 30 minutes of aerobic exercise per day. If you can do an hour per day, your results will happen more quickly.
Step 6
Subtract your age from 220 if you're a man, or 226 if you're a woman to find your maximum heart rate. Keep your heart rate between 50 and 70 percent of this number to burn the most fat during your cardio workouts.
Step 7
Incorporate a strength training routine into your workout. Design a routine that works every major muscle groups twice per week, for at least 30 minutes. Use weight heavy enough that you cannot do more than 15 reps.
Step 8
Weigh yourself often, but don't stress about a pound or two. Your weight fluctuates by the day, even by the time of day. As long as you see a slow, steady decline, you know you're doing it right.
Step 9
Adjust your food intake as you lose weight. A smaller body requires fewer calories, so if you keep eating the same amount, your results will slow or stop. This is a big part of maintaining weight loss.
Step 10
Challenge yourself constantly with your workouts. Make it a hobby you enjoy, and you'll be more likely to keep it as a permanent part of your life. Join a team, club or class to give it more structure, and mix up your workouts so you don't get bored. Don't be afraid to try new things --- you'll only get more capable as you get more fit.
Step 11
Make better food choices. Shop the perimeter of the grocery store, where the fresh foods are. Choose foods that are less calorie-dense, and you can eat more without stalling your progress. Make it a habit to only eat things that will benefit your body, not just your tastebuds.
Tips and Warnings
- Use an online calorie calculator to find out how much you should eat based on your age, gender, size and activity level. Most women need between 1,600 and 2,200 calories per day, and most men need between 2,000 and 2,800 per day.
- Consult your doctor before beginning any weight loss regimen, especially if you are new to exercise.
References
- American Journal of Clinical Nutrition: Long-Term Weight Loss Maintenance
- Weight Watchers: Macronutrient Recommendations
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- American Heart Association: Know How Many Calories You Should Eat
- The Walking Site: Your Target Heart Rate
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