You've probably heard that you have to eat better and exercise more if you want to lose weight, but successful weight loss takes more than that. You need to be armed with strategies to combat some of the biggest challenges you'll face when trying to lose weight and, just as important, know how these strategies will help you succeed.
Weight Lift
Lifting weights isn't just about getting ripped; it can help you lose weight, too. One of the few proven methods for increasing your metabolism is to build muscle, since your body uses more energy to maintain muscle tissue than it does fat tissue. Lift weights two to three times every week for at least 30 minutes per session to build muscle and boost your metabolism.
Exercise Intensely
Many exercisers who want to see faster weight-loss results either increase the length of their aerobic workouts or add more sessions to their routine. But extra exercise is hard to maintain long-term, both because of the time required and the increased chance of exercise burnout.
Instead, step up the intensity of your workouts to burn more calories in the same amount of time. Joggers can add brief sprint intervals to their runs, walkers can hike hills instead of flat terrain and cyclists can increase the resistance on their bikes.
Eat Water-Rich Foods
If cutting calories leaves you hungry, try eating more soup. Broth-based soups are made mostly of water, so even a large portion is low in calories. This means both your brain and your stomach think you're getting a large, satisfying meal when you're really taking in very few calories. Try filling up on a bowl of broth-based vegetable soup instead of your usual lunch and having a cup of soup before eating your main course at dinnertime.
Get Lean Protein
Another method for filling up on fewer calories is to eat more lean protein. Protein-rich foods take longer than others to leave your stomach, so you feel full sooner and stay full longer. Plus, your body burns more calories just digesting and metabolizing protein. Choose low-calorie protein sources like poultry, beans, seafood, egg whites and quinoa.
Try New Cooking Methods
Eating healthier isn't just about the foods you choose; you also have to consider how you prepare them. If you're used to frying or sauteeing your foods with oil and butter, you may be adding in hundreds of calories without even knowing it. Instead, bake, roast, steam and grill your meals whenever possible, and use oil spray when you have to pull out the frying pan.
Eat Fruits and Veggies
You already know that fresh produce is important for fighting disease, but fruits and vegetables can also help you lose weight. Most produce is very low in calories but rich in fiber and water to help you fill up. Aim to eat nine servings of fruits and vegetables every day, and try to eat them at the beginning of your meals so you're less hungry for the higher-calorie main course.
Try Daily Activities
Instead of viewing exercise as your only opportunity to burn calories, think about how many you could burn just by upping your activity level in your day-to-day routine. Try walking to the store to pick up lunch instead of ordering in, delivering messages to your coworkers in person rather than sending emails and chasing your kids around the park rather than just watching them from the nearest bench.
Have Exercise Buddies
Losing weight with a friend or spouse is a way to have more fun with a weight-loss program, find support when you're struggling and stay motivated to reach your goal. It's much harder to skip workouts or quit your diet when you've made a commitment to someone else.
Vary Exercise
Even the most dedicated exercisers can get bored doing the same workout day after day, so try a new type of exercise every two or three weeks to keep your body and your mind challenged. Adding variety can be as simple as running outdoors instead of on the treadmill or taking a kickboxing class instead of walking around the park.
Split Workouts
If you can't find the time or energy to dedicate to a full hour of exercise most days of the week, split that hour into two or three shorter workouts spread throughout the day. Three 20-minute workouts are just as effective as one 60-minute stint, but the shorter bursts are much easier for some people to handle.
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