If you struggle with losing weight, you aren't alone. According to the U.S. Department of Health and Human Services, approximately 68 percent of American adults are overweight or obese. Staying on track to lose weight, however, isn't always easy. Life is busy and there are many distractions. Creating realistic goals and selecting fun exercise activities will assist in helping you accomplish your goals.
Set Realistic Goals
Setting small weight-loss goals isn't as exciting as setting large ones, but the quickest weight loss recommended is 1 to 2 lbs. week. Since a single pound of fat is equal to 3,500 calories, you nee goals. For example, plan to reduce calorie consumption by 200 and burn 300 calories daily through physical activity for a 1-lb. weekly weight loss. Achieving your goals will give you the momentum needed to stay on track.
Select Fun Activities
Selecting exercise that you enjoy will assist in staying on track. For example, playing basketball burns 584 calories an hour for a 160-lb. person, according to MayoClinic.com. If you enjoy dancing, try ballroom dancing, which burns 219 calories during an hour. Other fun options that burn more than 500 calories an hour include cross-country skiing, rollerblading and singles tennis. Working toward a goal, like running a marathon, will also help you stay on track toward weight loss.
Select the Right Eating Plan
Fad diets promise rapid weight loss, but some restrict food options and aren't realistic long-term. Select a diet plan that includes a variety of healthy foods, such as fruits, vegetables and low-fat dairy. Healthy sources of fat like olives, nuts and vegetable oil are important for weight loss, too. A diet plan needs to include foods that you enjoy eating for success. Limit sugar and high-calorie food consumption.
Find a Weight-Loss Partner
Select a partner who has similar goals for losing weight. They will keep you accountable and motivated to accomplish your goals. Share your weekly weight-loss progress. If you get off track, ask your partner to keep you accountable and assist in getting you back on the road to weight loss.
References
- MayoClinic.com: Weight Loss: 6 Strategies for Success
- U.S. Department of Health and Human Services: Statistics Related to Overweight and Obesity
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- MedlinePlus: Weight Loss Tips
- American Dietetic Association: Back to Basics for Healthy Weight Loss
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
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