Weight loss can be difficult to achieve for some. Instead of following fad diets for short-term results, you need to make major lifestyle changes for sustained weight loss. Once you reach your goal weight, you can not resume unhealthy eating and exercise habits. Instead, you need to adjust your calorie intake and increase physical activity to maintain your weight. Consult a physician before you make any diet and exercise changes.
Step 1
Eat fewer calories. You must burn 3,500 calories to lose 1 lb. of fat. To drop the pounds, you need to burn more calories than you are consuming. To reduce calories, eat smaller portions and choose low-calorie food options. Fruits and vegetables are nutrient-dense and low in calories. Also, eat whole grains, low-fat dairy and lean proteins in moderation.
Step 2
Exercise on a regular basis. If you want to lose weight, aim to work out for 45 minutes or more on most days of the week. Perform a mix of cardio and strength training workouts for optimal results. Strength training exercises help you build lean muscle mass and burn more calories. Add in exercise to your day-to-day activities as well, such as taking the time to mow the lawn, walk to work or bike to the store.
Step 3
Keep up with your diet and exercise plan. After you reach your goal weight, keep exercising and eating a low-calorie diet. You may permit small treats from time to time in order to prevent binging on high-calorie and high-fat foods.
Step 4
Increase protein intake. Eating approximately 20 percent more calories from protein sources will help you maintain your weight. According to a 2004 study done at the Maastricht University in the Netherlands, eating more protein resulted in a 50 percent lower body weight than the control group.
Step 5
Monitor your weight weekly. If you steer clear of the scale, you will not know whether you are maintaining your weight loss. In the case of a weight increase, reduce calories to return to your ideal weight.
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