Steer clear of diet plans that promise instant weight loss. These plans often include very low-calorie diets or extreme exercise regimes that are impossible -- and unhealthy -- to sustain long-term. Instead, commit to a plan that requires permanent lifestyle changes. Safely drop 1 to 2 lb. a week by changing your habits. While this strategy may not work as fast as you'd like, it can quickly add up to significant, long-lasting results.
Overhaul Your Diet
Go through your cabinets and refrigerator. Get rid of processed foods, such as chips and cookies. Replace these unhealthy snacks with pre-chopped fruits and vegetables, as well as low-fat yogurt and cheese. Swap out simple carbohydrates, such as white flour breads and pastas, with complex carbs; examples include brown rice and whole grain breads. Surrounding yourself with healthier fare makes it easier to avoid the temptation of sugary snacks. Add the U.S. Department of Agriculture's recommended five servings of fruits and vegetables to your daily diet -- this can help you lose weight while improving your health.
Eliminate Extras
Although it might not seem like much at the time, consuming a glass of wine here or a cookie there can quickly sabotage your weight loss efforts. Giving up a can of soda or one sugary sports drink a day can save you 150 calories. Drink water, sugar-free beverages or low-fat milk to quench your thirst. Lose as much as a 1 lb. a week by eliminating a treat, such as a chocolate chip cookie, and adding an hour of physical activity, such as a brisk walk, to your daily schedule, recommends AskDrSears.com.
Learn Your Triggers
Food doesn't just satisfy your hunger. It also has strong social and emotional components. People often eat when they're stressed, bored or in need of comfort. A lack of regular sleep also may cause you to overeat. Evaluate your eating patterns to identify the emotional triggers that prompt you to eat. Once you discover your triggers, find another activity you can do when you're unhappy or lonely. For instance, take a walk or hit the gym to improve your mood while expending calories.
Exercise
Burn off more calories than you eat to lose weight. Most people need to drastically reduce their caloric intake to unhealthy or unsustainable levels to slim down through diet alone. Regular physical activity can help you expend the calories you can't eliminate through diet. Add 30 minutes of steady aerobic activity to your daily schedule to help you lose -- and maintain -- weight loss. Add even more exercise for faster results.
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