It's easy to have trouble separating healthful weight-loss methods from harmful ones when you are surrounded by diet pills, diet entrees and print ads about new diet plans. Some products and programs that vow to help you control your weight might offer quick results but they aren't sustainable in the long term. Stick to the steady method of monitoring your calories if you want to control your weight for life.
Ideal Weight Range
You need to have an idea of your ideal weight range before you can determine how much weight you should lose. Generally, women should weigh 100 lb. for their first 5 feet in height and add 5 lb. for every inch over that, according to MedlinePlus. Men should weigh 106 lb. for their first five feet and add another 6 lb. for every inch over. However, people with small frames should subtract 10 percent from that number and those with large frames should add 10 percent.
Intake and Output
Eating as much as you burn off will cause you to maintain your weight. On the other hand, eating more than you burn off will make you gain weight. Because 1 lb. is equivalent to about 3,500 calories, you would need to lose an average of 500 calories per day if you wanted to lose a steady 1 lb. per week.
Process and Outcome Goals
Set realistic and specific process and outcome goals when you are trying to lose weight. You can turn a process goal such as "Exercise most days" into "Jog 25 minutes on Mondays, Wednesdays, Fridays and Sundays and jot down my results." Although you might set large outcome goals such as "Lose 30 lb.," be careful when planning out how you intend to get there. Don't aim to lose more than an average of 1 to 2 lb. per week, Making more significant changes might not be help your health or support long-lasting results, according to MayoClinic.com.
Weight Loss Options
Some people lose weight through diet or exercise alone but a combination of the two methods is the most effective. Choose mostly foods that are low in fat and calories, limit your portion sizes, replace sugary drinks with water and get at least 30 minutes of moderate-intensity exercise per day, recommends MedlinePlus.
Considerations
Losing weight requires you to be willing to make permanent lifestyle changes. Don't try to lose weight for anyone but yourself. If most of your energy is being directed to problems such as finances, resolve external issues before you try to make extreme changes, recommends MayoClinic.com. Consult a licensed therapist if you feel as though you can't control life stressors or if you don't feel equipped to change your lifestyle for good.
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