Losing weight is a difficult proposition, and keeping the weight off may be more difficult that taking it off in the first place. After two years, 83 percent of dieters have regained more weight than they lost, according to UCLA researchers. Fortunately, there is hope. You can look at the results of successful dieters for clues on how to make your diet and weight maintenance plan work for you.
Step 1
Estimate the number of calories you need to maintain the weight you are at currently. Multiply your weight by 10 if you are female, and by 13 if you are male.
Step 2
Subtract approximately 500 calories from your daily intake. If you are male, or weigh more than 200 lbs., subtract additional calories if you wish to speed up weight loss. Do not eat fewer than 1,200 calories a day, however, as this puts you at risk for nutritional deficiencies.
Step 3
Eliminate refined carbohydrates such as doughnuts, sugary breakfast cereals and white rice from your diet. These cause blood sugar fluctuations that can increase hunger and have been shown to cause weight gain. They have no place on a weight-loss program.
Step 4
Eat a minimum of nine servings of fruits and vegetables each day. Fruits and vegetables contain a high percentage of water, which can lead to satiety. They also provide a significant amount of fiber, which also helps reduce cholesterol. The vitamins and minerals in fruits and vegetables may also give you increased energy.
Step 5
Get in the habit of doing exercise every day. People who lose weight and are successful at keeping it off exercise for an hour every day, according to the National Weight Control Registry.
Step 6
Lift weight three times every week. Build muscle so that your metabolism will increase, allowing you to eat more calories without gaining weight. Keep in mind that weight lifting itself burns calories -- approximately 200 an hour.
Tips and Warnings
- Think of your weight-loss plan as a lifestyle, rather than a diet. While you may be consuming fewer calories than you would normally, the foods you eat should remain the same even when you have reached your goal weight. Continuing to eat healthfully will prevent you from regaining the weight later. Measure your portions so that you don't inadvertently eat too many calories.
- Don't rush to lose weight. You will have a better chance of keeping the weight off if you lose at a slow and steady rate. Check with your doctor before beginning a new diet and exercise program.
References
- UCLA Newsroom: Dieting Does Not Work, UCLA Researchers Report
- University of Maryland Medical Center: How Many Calories and Fat Grams Do You Need?
- National Weight Control Registry: NWCR Facts
- Harvard School of Public Health: Carbohydrates -- Good Carbs Guide the Way
- ProHealth: Exercise and Activity Calculator
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