Many dread the prospect of attempting to shed extra weight. They have found it too difficult to stick with a calorie-restricting program and strict workout regimen. So, the extra weight remains. If you have suffered in the past trying to down mouthfuls of cottage cheese and tasteless rice cakes, it's time for a change. Though it won't be easy, try these steps for dropping 30 lbs.
Step 1
Create your weight-loss goal and a time frame for achieving it. For example, a safe and reasonable rate of loss is 2 lbs. per week. Knowing this, you can expect to lose 30 lbs. in 15 weeks.
Step 2
Create a weight-loss journal that includes your starting weight, your goal weight and the date by which you hope to achieve it. Keep a daily record of the foods you consume, the amount of water and other beverages you drink and the type and duration of physical activity you complete.
Step 3
Reduce your normal portion size and say no to second helpings. A simple way to cut down on the amount you consume is to use a smaller plate and bowl than you have been using.
Step 4
Eat breakfast every day. Start with a whole-grain hot cereal such as oatmeal, add a piece of fruit and some protein, such as peanut butter, on a slice of whole-wheat bread.
Step 5
Drink eight to 10 8-oz. glasses of water throughout the day. Your body needs lots of water to flush out toxins, keep your digestion running smoothly, aid in joint mobility and raise your metabolism so you drop pounds more easily. Increase the amount of water you drink before, during and after physical activity.
Step 6
Walk at least 20 minutes each morning or afternoon. Practice a brisk pace as you swing your arms to burn maximum calories. Add extra steps in your day by walking more places instead of driving and taking the stairs instead of the elevator.
Step 7
Maintain your eating goals when you eat out. Restaurant portion sizes are often much greater than what you need for a single meal. Ask for a take-home box before you even begin eating, and place half of what you are served in it for a future meal.
Tips and Warnings
- Eyeball portion sizes by employing such references as half a tennis ball as a good amount of rice. Drink an 8-oz. glass of water before each meal to help you feel fuller and not overeat due to mistaking hunger for what is really thirst. Rent or purchase a low-impact exercise DVD that you can use in your living room. A journal will help you stay motivated and provides you with patterns you can analyze during your weight-loss journey. Avoid fast-food eateries, and don't partake in high-calorie, processed foods.
- Don't give up if you have a bad day. Start over the following morning with renewed motivation as you keep your goal in mind.
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