Weight loss is a common goal, which is why the diet industry is such big business in the United States. In fact, the Colorado State University Extension says that 50 million Americans go on a diet every year. There certainly is no shortage of weight-loss products and plans for sale. Between pills and powders available at the supermarket and structured diet plans that offer pre-packaged meals, many diet options are available for purchase. However, all those products and plans are expensive--and many don't work. Successful weight loss merely requires attention to calorie intake, calorie output and healthy food choices. And a diet plan like that doesn't have to cost you anything.
Step 1
Eat fewer calories each day by decreasing your portion sizes. Weight loss comes down to eating fewer calories than you burn each day, and taking smaller servings at meals and snacks can help you do that.
Step 2
Cut out high-calorie treats and junk foods. High-sugar, high-fat, processed snacks and desserts such as candy bars, cookies, cake, doughnuts and ice cream contain substantial calories and yet contribute little or no nutrition to your diet. Removing them will cut calories to help you drop those excess pounds.
Step 3
Choose a variety of healthy, nutrient-rich foods from each food group. A healthy diet includes fruits, vegetables, lean protein, low-fat or non-fat dairy, whole grains and moderate amounts of heart-healthy fats. Making diverse choices prevents diet boredom and makes it more likely that you will stick with your diet plan, says the Harvard School of Public Health.
Step 4
Don't forget to exercise! The University of Massachusetts, Amherst Nutrition Information Bulletin Board & Learning Experience--or NIBBLE--states that losing weight cannot be achieved by diet alone. Physical activity helps create the calorie deficit necessary for weight loss. Incorporate activity into your life whenever possible, engaging in cardiovascular exercise most days of the week and strength-training workouts two to three times per week for best weight-loss results.
Things You'll Need
- Exercise equipment
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