Weight loss is a common goal. Look at any supermarket magazine rack and you'll see article after article about the latest diet tricks and tips, catering to our country's weight-loss obsession. But with two-thirds of American adults currently overweight or obese, it's clear that getting thin is a losing battle for many people. If you struggle with weight, you may sometimes feel desperate for an effective solution. You might even wonder if starvation diets or vomiting after meals would help you get thin. But don't turn to dangerous methods for weight loss. Sensible, healthy weight-loss strategies are more effective, safe and sustainable.
Step 1
Cut calories by reducing your intake of high-fat, high-sugar and high-calorie "junk" foods, treats and desserts. According to the Brigham Young University Wellness Center, calorie intake is the most important factor in weight control. Therefore, it's important to cut down on or eliminate high-calorie "extras" like candy, cookies, butter, cream, pastries, chips and desserts. This will reduce your daily calories substantially for successful weight loss.
Step 2
Swap out some of your current high-fat, high-calorie foods for their healthier counterparts. Try poultry or fish instead of red meat; frozen yogurt instead of ice cream; low-fat salad dressing, sour cream and yogurt, rather than the full-fat versions; skim milk instead of whole milk; baked foods instead of fried. These easy switches can drastically decrease your calories for effective weight loss, while still allowing you to eat some of your favorite foods.
Step 3
Fill up on fresh fruits and vegetables. Most people do not get enough produce in their diets, and yet fruits and veggies are low-calorie and low-fat, as well as high in filling fiber and important nutrients, making them a boon to dieters. Fill up on fresh produce rather than high-calorie foods, and you'll see your weight go down.
Step 4
Decrease portion sizes. Serve yourself smaller helpings at meals and choose smaller snacks. When dining at a restaurant, ask for a to-go container right away and pack up half your entree to take home for the next day, to avoid consuming excess calories. Little changes like this can add up to significant weight loss.
Step 5
Engage in frequent exercise. Cardiovascular exercise burns loads of calories and blasts away fat, whereas strength training tones muscles, builds muscle mass, creates a leaner, sleeker appearance and raises your overall metabolism. Both are super-effective for successful weight loss. The American College of Sports Medicine recommends exercising three to five days a week, up to 60 to 90 minutes each time for optimal weight loss.
Step 6
Speak with your physician, an eating-disorder therapist or a registered dietitian if you have difficulty refraining from unhealthy weight-loss strategies like starving yourself or making yourself throw up. Such professionals can give you sound advice regarding healthy ways to maintain weight control.
Things You'll Need
- Exercise equipment
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