If your past weight-loss efforts have only lasted a few weeks, it's time to adopt healthy eating and exercise habits that work. Instead of suffering through crash diets, make small lifestyle changes that you can actually maintain in the long run. This way, you'll lose weight and keep it off without giving up all of your favorite foods. Consult your doctor before starting a new diet and exercise plan.
Do the Math
Don't vow that you'll start eating less and hope that you can stick to your guns. The more calories you consume, the more weight you will gain, especially if you do not exercise on a regular basis. One pound of fat is about 3,500 calories. In order to lose 1 lb. of fat on your body, you must burn or eliminate 3,500 calories from your diet. Therefore, you can lose 1 lb. of fat per week by eliminating 250 calories per day from your usual diet and burning 250 extra calories per day by exercising.
Make Healthy Substitutions
Swapping out foods that are high in calories and saturated fat for options that are lower in fat and calories may help you lose weight without feeling deprived. Simply eat the same amount of the food you usually eat, but switch to a low-calorie version. Swap out full-fat milk for skim milk. A few times a week, substitute red meat for chicken or fish and butter for olive oil.
Exercise More
Even if you think you don't have time to exercise, get creative. Walk or bike to work instead of driving. Use the stairs instead of the escalator or elevator to burn additional calories. If you're not used to exercising on a regular basis, start slow. Work your way up to getting at least 30 minute of aerobic exercise three times a week. Exercising will build muscle tissue, which helps burn additional calories, notes the University of Maryland Medical Center.
Stay Motivated
A weight-loss plan may feel exciting at first, but eventually you may want to skip a day at the gym or eat a big, high-calorie meal. If you're craving something, eat a small amount of it first. The American Heart Association recommends cutting a candy bar into small pieces and placing them in the freezer. When you feel the need to eat something sweet, eat one small piece of the candy bar and let it melt in your mouth. This way, you can satisfy your craving, avoid feeling discouraged and deprived, and continue your diet plan without cheating.
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