Your weight doesn't have to fluctuate up and down the scale. Instead of trying quick-fix fad diets that help you lose 10 lbs. and gain them back again, try a diet and exercise plan that you can stick with. Consult your doctor before starting a new weight-loss program, especially if you have health problems.
Eat Small Meals Frequently
Instead of eating three large meals throughout the day, eat six smaller meals to keep your blood sugar at a stable level and curb your hunger throughout the day. Even though you may be tempted to skip meals, it will not help you lose weight. When your body's blood glucose level drops, you need food for energy. Eat small snacks in the morning, like a banana or a cup of low-fat yogurt, switching to half a sandwich as a small meal for lunch and a small piece of broiled chicken and mixed vegetables for dinner.
Calculate Your Calories
You must burn 3,500 calories more than you consume to lose 1 lb. of fat from your body. To lose 10 lbs., you must burn 35,000 calories. It's safe to lose approximately 2 lbs. per week by eliminating 500 calories from your diet and burning 500 additional calories by exercising. If you follow this formula, you will lose 10 lbs. in approximately five weeks.
Exercise Every Day
Get at least 30 minutes of exercise five days a week to lose weight. Although all types of exercise are beneficial and will burn some calories, aerobic exercises are the most effective calorie-burning exercises. Aerobic exercises include running, biking, swimming, jogging and rollerblading. The amount of calories you burn depends on the amount of time you exercise, how strenuous the exercise is and how much you push yourself while you are exercising.
Drink More Water
Although drinking water won't cause weight loss, it may help curb your hunger. When you're feeling hungry, your body may actually be dehydrated. Drink at least eight glasses of water a day to prevent dehydration, which may cause hunger pangs. Water may also help your stomach feel full, so you'll be less likely to overeat or snack between meals.
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