While it may be easy for you to lose weight, keeping it off can be difficult. Most diets work by severely restricting your calorie intake, but they don't teach you how to make new healthy habits to keep the weight off. Following a few diet rules can help you lose weight and keep it off.
Do Not Skip Meals
You may be tempted to skip meals to help you lose weight, but in most cases skipping meals will only hinder your weight-loss efforts. Eating regularly keeps your energy levels up and hunger under control. Try to aim for three meals a day, making breakfast a priority. The American Academy of Family Physicians suggests eating smaller meals more frequently to help control hunger for weight loss.
Eat the Right Amount
To maintain a healthy weight you need to eat the right amount of calories. Even eating as little as 100 extra calories a day can lead to 10 lbs. of annual weight gain. Calorie needs vary from person to person and are based on your age, sex, height, weight and activity level. Talk to your doctor about how many calories you should be eating each day. Most adult women can maintain a healthy weight consuming 2,000 calories a day, and most adult men can maintain a healthy weight consuming 2,500 calories a day.
Make Your Calories Count
Make your calories count by choosing more nutrient-rich foods. Nutrient-rich foods will help you meet your vitamin and mineral needs on fewer calories. These foods also tend to be more filling so you will eat less. Nutrient-rich foods include fresh fruits, vegetables, whole grains, lean sources of protein such as poultry and fish, low-fat and nonfat dairy foods and heart-healthy fats such as olive oil, nuts and seeds.
Don't Be Too Strict
While it is important to eat healthy most of the time, it is OK to have a special treat once in a while. Allowing yourself to enjoy some of your higher-calorie favorite foods can be rewarding while trying to lose weight. Just monitor the amount and frequency of your indulgences.
Track Your Intake
Keeping a food diary makes you more aware of how much you eat each day and can help you identify areas for changes. It can also help you track your indulgences to make sure you stay on course. Write everything down, even small bites or sips.
Exercise
People who have successfully lost weight and kept it off exercise every day, according to the Harvard School of Public Health. Increasing your activity will burn more calories and help you lose weight more quickly. Consult with your doctor before starting any exercise program.
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