When the numbers on the scale gradually creep higher and higher, and your favorite pants no longer fit, it may be time to lose some weight. Weight loss not only improves your appearance but can also help you avoid certain diseases, such as type 2 diabetes, high blood pressure and heart disease. Changing the way you eat and the type of foods you choose, combined with regular exercise, can help you lose weight and maintain your weight loss.
Step 1
Reduce serving sizes of the food you eat. One serving of fruits or vegetables is about the size of a baseball, while a serving size of meat is no larger than a deck of cards. Use smaller plates to make diminished serving sizes less noticeable.
Step 2
Prepare healthy snacks in advance. Cut carrots, cucumbers and peppers and place them in reclosable sandwich bags. Keep grapes, apples, oranges and bananas on hand for snacking. If healthy snacks are available, you may be less tempted to eat cookies or potato chips.
Step 3
Pack your lunch, which allows you to choose only healthy foods and avoid eating fatty, fried or sugary foods at restaurants or your company cafeteria.
Step 4
Cut white rice, flour and bread from you diet and replace them with whole-grain varieties. Whole grains contain more fiber and may make you feel full more quickly, reducing the urge to overeat.
Step 5
Plan healthy meals for an entire week, and use your weekly menu as a reference when you go shopping. Shopping from a list reduces the chance that you'll buy high fat or sugary snacks.
Step 6
Replace soda and sugary drinks with water. One soda may contain as many as 150 calories. Those calories can quickly add up if you drink several sodas each day.
Step 7
Exercise 30 minutes per day at least four or fives times per week. Choose aerobic forms of exercise such as running, bicycling or aerobic dancing. Start exercising gradually, then increase daily exercise to one hour to maximize weight loss.
Tips and Warnings
- Count calories in your food to determine if reducing portion size is enough to help you lose weight. The U.S. Department of Health and Human Services reports that most women can lose weight safely eating between 1,000 to 1,200 calories every day, while men require 1,200 to 1,600 calories per day. Keep your body moving to burn more calories. Walk or bicycle to work if you live close to your office. Park your car at the far end of the mall parking lot when you go shopping. Take walks or bicycle rides after dinner with your family.
- Don't neglect strength training if you are trying to lose weight. Fat, rather than muscle, comprises more of your weight as you age. Strength training helps you build muscles, allowing you to burn more calories.
Things You'll Need
- Sandwich bags
- Weekly menu
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