Attaining and then maintaining a healthy weight is an investment in your future health. The Harvard School of Public Health says obesity increases your risk of many chronic diseases, such as arthritis, cancer and heart disease. Additionally, you are more likely to die early if you are significantly overweight. Popular fad diets tend to provide a quick way to lose weight, but they often don't provide you with the tools to maintain healthy, enduring changes. Stick to the fundamentals of a healthy diet and regular physical activity, and you'll lose weight and keep it off.
Step 1
Calculate the number of calories you should eat daily, using the MyPyramid Plan tool in the Resources section. Based on your current age, gender, height, weight and level of activity, this tool can also recommend how many calories you need to deduct from your daily diet. Based on your total number of recommended calories, use the tool to also decide a healthy number of servings of each food group you should eat daily.
Step 2
Choose nutrient-dense foods instead of highly processed foods that tend to contain large amounts of fat and empty calories. To get the most nutrient value out of the calories you eat, your food choices should include fresh fruits, vegetables, whole grains, low-fat dairy products, lean meats and beans. According to the U.S. Department of Agriculture, these foods provide optimum nutrition while also being low in calories and fat.
Step 3
Eat foods that contain unsaturated, healthy fats. Completely avoiding fat when trying to lose weight usually will lead to frustration and hunger. Fat slows down digestion, and your body needs a certain amount of the right kind of fat to stay healthy. Avoid saturated and trans fats, which are easily identified by their ability to remain solid at room temperature. In contrast, unsaturated fats such as canola oil and olive oil are liquid at room temperature and can lower cholesterol. Avoid foods that have fat added, such as fried foods, and instead eat foods such as nuts and seeds, which contain healthier natural fats.
Step 4
Drink at least 64 oz. of water daily. Sweetened beverages such as soft drinks can add hundreds of empty calories to your day, making it difficult to lose weight. Even mild dehydration can cause symptoms such as muscle weakness and fatigue. On an ordinary day, you excrete 2 to 3 quarts of water, and with increased physical activity comes an increased demand for fluids. Caffeinated beverages such as soft drinks, coffee and tea can also cause water loss due to their diuretic properties, which draw water from your body's tissues. Carry water with you and drink a cup before eating your meals. This can help fill your stomach, causing you to eat fewer calories.
Step 5
Increase your intake of dietary fiber by emphasizing complex carbohydrates such as fresh fruits, vegetables and whole grain products. Fiber is an indigestible form of carbohydrate that fills your stomach so you eat fewer calories. If you are a woman, the Harvard School of Public Health recommends that you consume at least 20 g of fiber daily; men should consume at least 30 g.
Tips and Warnings
- Speak with your doctor before making significant changes to your diet and level of activity.
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