Although fad diets may help you drop weight quickly, the results never last. Eliminating certain food groups or fasting for periods of time can not be sustained for long-term weight loss. Instead, making small changes to your diet and increasing your physical activity level helps you not only lose weight, but keep it off. Speak to your doctor about your weight loss goals before making diet and exercise adjustments.
Time Frame
Instead of giving yourself an unreachable weight loss goal, a moderate weight-loss goal can help keep you on track for sustainable results. You need to create a calorie deficit in order to lose weight. To determine the number of calories you need to maintain your weight, you need to know your current weight and activity level. If you are overweight, multiply your weight in pounds by 11 if you have a low level of physical activity, 14 for moderate activity and 16 for high activity, according to the Cleveland Clinic. For instance, if you are 200 pounds with a low level of activity, you need to eat approximately 2,200 calories to maintain your current weight. By creating a 500-calorie deficit, you can lose an average of one pound per week.
Diet
When you cut out carbohydrates completely or rely only on a single food item, like cabbage soup, you are more likely to overindulge once the diet is over. Eat a variety of low-calorie and nutrient-rich foods to lose weight and keep it off. Fruits and vegetables have a high water and fiber content that will keep you full for longer periods of time without you consuming a lot of calories. Also, include lean proteins, whole grains and low-fat dairy items in your calorie-controlled diet. Sweets and other high-calorie treats can be permitted in moderation.
Exercise
Make exercise fun to keep the weight off. If you are bored with your routine, instead of stopping, change up your workout plan. Fitness centers offer a variety of exercise classes, such as Pilates, step aerobics, kickboxing and indoor cycling. Incorporate more activity into your day to day routine for long-term weight loss. Make a habit of cycling to work or school, walking the dog each night or parking farther from the entrance in lots.
Emotional Support
Emotional changes need to be made along with physical changes for weight loss to stick. You need to find motivation and keep on track to reach your goals. Focus on how much better you will feel and the improvements to your appearance. A strong support system helps a person achieve weight loss as well. Reach out to friends, family or a weight loss support group.
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