Lifestyle modifications, such as a low-calorie diet and regular activity, are a proven method for weight loss. Weight loss is a balancing act: you need to balance the calories you consume with the calories your body uses. If your body consumes more calories than it burns, weight gain occurs. Successful weight loss requires a commitment to making long-term changes in your diet and activity routine.
Monitor Calorie Consumption
Balancing your calorie consumption is key to losing weight. If you want to lose weight, you need to burn more calories than your body needs daily. This requires both cutting daily calorie consumption through diet and increasing physical activity. Set a goal for weight loss. Losing 1 to 2 lbs. a week is the quickest pace recommended.
Plan to reduce calories by 1,000 daily for a 2-lbs. weekly loss and 500 calories for a 1-lb. weekly loss. For example, work out to burn 500 calories and decrease dietary calories by 500, for a total of 1,000 calories daily. Or cut calories by 250 and burn 250 through activity daily, for a 1-lb. weekly weight loss. Discuss a healthy weight-loss goal with your doctor.
Make Smart Food Choices
Counting calories isn't enough to achieve the best results. You need to get the most out of every calorie, The American Dietetic Association recommends eating plenty of fruits and vegetables and whole-grain carbohydrates. Low-fat dairy products, like cottage cheese, low-fat milk and yogurt are other options. Eat protein-rich foods that aren't high in fat, like cold-water fish and lean poultry.
Balance Physical Activity
An effective weight-loss plan needs both a healthy diet and physical activity. Physical activity burns more calories daily, resulting in quicker weight loss. Healthy adults need a minimum of two hours and 30 minutes of moderate activity each week, like walking, low-impact aerobics or riding a bicycle. Increase your body's ability to burn calories by selecting more challenging activities. You only need an hour and 15 minutes of activity weekly from activities like jogging, running or rollerblading, according to the Centers for Disease Control and Prevention.
If you aren't sure if an activity is moderate or vigorous, do the talk test. If you can have a conversation during your workout, it's moderate activity. If you can only say a few words, the activity is vigorous.
Strengthen Muscles
Building muscle mass increases your body's ability to burn calories. Your burn more calories during the workout sessions and for the rest of the day. You also benefit from increased energy, better weight management and stronger bones, according to the Mayo Clinic. Healthy adults need to include at least two workout sessions weekly, recommends the CDC. Allow at least one day of rest between workout sessions.
References
- Mayo Clinic: Food Pyramids: Explore These Healthy Diet Options
- American Dietetic Association: Back to Basics for Healthy Weight Loss
- Mayo Clinic: Energy Density and Weight Loss -- Feel full on Fewer Calories
- Mayo Clinic: Weight-Loss Basics
- MedlinePlus: Tips for Losing Weight
- Mayo Clinic: Strength Training
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