Fast weight loss is not generally considered healthy. The Centers for Disease Control and Prevention recommend no more than 1 to 2 lbs. of weight loss per week. However, by concentrating more on following a healthy diet and an exercise regimen that you enjoy and less on the scales, the weight you are looking to lose may be gone before you know it. Before beginning any new diet or exercise plan, it is important to check with your doctor to determine what methods are right for you.
Eat Enough
One of the easiest ways to sabotage yourself is by attempting a starvation diet. Although there is not one meal pattern that works for everyone, not eating enough at one meal can result in overeating at the next. Determine what mealtimes work best for you. Are you comfortable with three square meals or would you prefer to eat five smaller meals throughout the day? At meals, remember to stop eating when you feel satisfied, not full.
Don't Deprive Yourself
Plan meals that consist of healthy food choices, but don't remove all the foods you love from your menu. Challenge yourself to find ways to prepare them by healthier means. Bake with applesauce in place of oil or remove the skin and fat from meats. Choose lean meats, lots of fruits and vegetables, low-fat dairy, whole grains and plenty of water. A registered dietitian can work with you to customize a meal plan based on your specific likes and dislikes.
Fun Activities
Regular exercise is necessary to achieve and maintain a healthy body weight. Don't let the thought of exercise conjure up negative images of crowded aerobics classes or hours of sweat and fatigue. Exercise plans need to be enjoyable to encourage you to stick with them. Choose activities that you like, such as team sports, swimming at the beach, mall walking, washing your car by hand, jogging with your dog or trying out that Pilates class everyone has been talking about. If your routine starts to get boring, tailor it. Incorporate different exercises corresponding to the changing seasons of the year, like skiing in the wintertime and gardening in the summer.
Social Support
Emotional support is helpful with weight loss. Even slight changes can elicit an emotional response. It may help to talk with a health care professional to help you sort out any feelings you may be having. Your family and friends can help, too. Let people close to you know that you are trying to eat healthier and lose weight and ask for support.
References
- Centers for Disease Control and Prevention: Losing Weight
- American Dietetic Association: Should My Weight-Loss Plan Include Three Meals a Day or Several Small Meals Throughout the Day?
- American Dietetic Association: Back to Basics for Healthy Weight Loss
- Obesity Action Coalition: Weight Maintenance
- Obesity Action Coalition: Emotional Health
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