What To Do To Lose Weight?

Losing weight is a challenging endeavor that requires willpower, commitment and determination but the rewards for your hard work will be worth the effort. Weight loss not only improves your physical appearance but it also reduces your chance of developing chronic health conditions such as diabetes, heart disease, high blood pressure and certain types of cancer. A variety of lifestyle changes can make that will help you lose those extra pounds.

Make Healthy Food Choices

One of the best ways to lose weight is to make better food choices. Select lean cuts of meat, skinless poultry and fish for your meals Prepare meat, fish and poultry by baking, grilling or broiling; avoid frying foods in lard or fat. Eat fresh vegetables and fruits as snacks and serve them as side dishes. Use low-fat cheeses and dairy products for cooking and snacking. Drink water -- approximately eight 8-oz. glasses every day -- instead of sugary sodas and other sweet soft drinks.

Change Bad Habits

Bad eating habits are a major cause of weight gain. Eating when you are bored or stressed, eating when you're not hungry, eating too fast and cleaning your plate are all poor habits that many of us fall into. Eat only when you're hungry; avoid emotional over-eating by finding a non-food activity to do instead such as taking a walk or talking to a friend on the phone. Eat slowly, put your fork down between bits and allow your body to feel full to avoid over-eating. Stop eating when you're full, and don't feel the need to clean your plate. Establishing good eating habits will help you lose those excess pounds.

Watch Serving Sizes

Bigger is not better when it comes to serving sizes. Follow the suggested serving sizes on food package labels. For example, an appropriate serving size of a 3-oz. cut of meat is about the size if a deck of cards. A medium-sized piece of fruit should be the size of a baseball and a 3-oz. piece of fish is approximately the size of your checkbook. When at home, use smaller-sized plates to control portion size. Resist the urge to take a second or third helping by serving the meal and putting leftovers away immediately. Control portion sizes of snacks by placing them in individual bowls instead of eating them out of the bag or box.

Get Active

Combining a healthy diet with physical activity is the best way to lose weight. Exercise not only helps you lose extra pounds, but it also lowers your risk of developing heart disease and other chronic health conditions. Aim for 30 to 60 minutes of exercise every day. If you haven't been active in the past, speak with your physician before starting an exercise program. Start slowly and work up to the full 60 minutes. Keep your exercises fun; join an aerobic or a dance class, ride your bike, take a long walk on a nice day, play a favorite sport or run around in the back yard with your kids. Staying active will improve your health and help you reach your weight loss goals.