Most Successful Way To Lose Weight

Weight issues are a problem for the majority of Americans. More than two-thirds of U.S. adults struggle with obesity or weight issues, the National Institutes of Health reported in 2008. An energy imbalance is to blame for most weight gain: When the body consumes more calories than it needs, it stores the extra calories as fat cells. The most effective way to lose this weight is through a healthy diet and exercise program. This approach will help you lose weight and keep if off over the long term.

Step 1

Adopt a healthy, low-calorie diet. Make sure each calorie counts by replacing high-calorie foods, like chips, cookies and crackers with fruits and vegetables. Eat the majority of your grains from whole-grain sources. Whole grains help you feel fuller longer and curb cravings. Select lean sources of protein, such as fresh-water fish, beans, lentils and white-meat turkey. Low-fat dairy products, such as cottage cheese or yogurt, are also good options.

Step 2

Control portion sizes. Read food labels to learn exact portion sizes for the foods you eat. This will prevent you from eating excess calories each day, which causes weight gain. For example, a whole-wheat bagel might contain two servings. However, if you don't read the nutritional serving information, you'll likely eat the whole bagel, doubling calorie intake.

Step 3

Schedule regular cardiovascular exercise sessions. Healthy adults need a minimum of 2 1/2 hours of aerobic activity each week. Make the most of your workout minutes by selecting activities that shed the most calories. For example, circuit training burns 30 percent more calories than normal cardio activities, according to "Fitness" magazine. This approach involves rotating strength-training bursts with cardio bursts.

Step 4

Plan weekly strength-training sessions. If you aren't engaging in circuit training, carve out time to strengthen your muscles. Building stronger muscles allows your body to burn more calories, because muscles continue to burn calories even when you aren't working out any longer. Plan two to three strength training sessions weekly, recommends the Mayo Clinic, with each session lasting at least 20 to 30 minutes.

Tips and Warnings

When you eat fat, stick with healthy sources, such as nuts and avocados. These foods will help you feel satisfied, which prevents blood sugar spikes and minimizes your risk of overeating.
Talk with your doctor before starting any weight-loss program. He can assist in evaluating your current health situation and make recommendations for meeting your goals.