Maintaining an unhealthy body weight can potentially hinder every aspect of your life, from the way you feel to your social relationships and your risk for conditions like heart disease or high blood pressure. The decision to lose weight often brings positive changes within a few weeks, but with so many fitness plans and diets available, knowing which options to trust can be tricky. Investigate some proven methods for effective weight loss so you shed those excess pounds and keep them off for good.
Eat Right for Life
Step 1
Learn to love low-calorie foods. You'll have to burn more calories than you consume to lose a good amount of weight, so reduce your daily calorie intake by eating fruits and vegetables with most meals and as tasty snack substitutes. Both foods, as well as beans and whole grains, also contain fiber that makes you feel full quicker and lessens your likelihood of overeating.
Step 2
Ask for the no-fat options. High-calorie ingredients like sour cream, margarine and salad dressings can pack pounds onto your waistline. Requesting fat-free versions of these products lets you enjoy a similar taste and contributes to your weight loss through reduced calorie consumption.
Step 3
Eat meat less often. Limiting your intake of fattening meats is vital to losing a good amount of weight. Fish is a healthier source of protein than meat, especially when broiled, baked or cooked on the grill, and helps ensure you cut your daily calories.
Step 4
Choose water first. Regular soda, sweet teas, fruit juices and even sports drinks marketed for athletes are often rich in sugar and contribute to weight gain. Choose water -- which has no calories and keeps you hydrated during exercise -- as your primary beverage to help you lose the most weight quickly.
Make Exercise Count
Step 1
Focus on your favorite exercise. Trainers suggest getting regular exercise for up to 60 minutes on four to six days every week as the most effective way to safely lose a substantial amount of weight. Popular aerobic options that burn calories include swimming, stair climbing, riding a bike or going for a brisk walk.
Step 2
Build a stronger body. Exercising with weights at least twice weekly for 30 minutes improves the way you look and helps you lose more weight by giving your body the ability burn calories with a greater efficiency -- even after your workout concludes.
Step 3
Switch up your routine. Even your favorite exercise can get boring if you work out the same way each day, which raises your chance of losing interest and skipping workouts. Stay on track and ensure you continue to shed a substantial amount of weight by walking in different locations or rotating several types of activity like an aerobics dance class or jumping rope.
Tips and Warnings
- Add to your weight loss by incorporating exercise into your everyday routines. Consider walking to the grocery, taking a quick jog on your lunch break or dedicating time on the weekend to yard work.
- You'll lose more weight the longer you exercise, but start slowly to ensure your body can take the increased activity, and add to the time and pace of your workouts as you feel safe. Seek care if you feel nauseous or dizzy or have trouble catching your breath.
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