No matter how much weight you have to lose, you have the ability to drop those pounds and keep them off. The most successful weight loss starts with the right motivation and realistic goals; it incorporates diet and exercise in a way that turns them into a part of your daily life. Make an appointment with your doctor and discuss any health concerns or questions before you begin a weight-loss regimen.
Motivation
Once you decide to lose weight, you will need to ensure that you are motivated to make lifestyle changes and be willing to maintain them for life. You can begin by asking yourself why you want to lose weight, whether it is to improve your health, appearance or both, and remind yourself of these reasons as you progress in your weight-loss plans. Discuss any reservations you have with a loved one or licensed counselor. This will help you achieve the correct mindset for embarking on your new lifestyle.
Realistic Goals
You may want or need to drop a significant amount of pounds, but it is best to aim for a loss of 1 to 2 lbs. a week. This amount requires you to cut 500 to 1,000 calories a day, either by dieting, exercising or doing a combination, and you will be more likely to keep up with this slow and steady pace than a more rapid one. Furthermore, weight lost at 1 to 2 lbs. per week will be easier to maintain long term. Discuss how much weight you need to lose with a health care provider, and she can help you determine the pace that's best for you.
Weekly Exercise
To be successful in losing weight and keeping it off, you will need to exercise at least 150 minutes a week. These exercises can consist of cardio, strength-training or both, and you should also keep in mind that you do not have to do "formal" workouts. Rather, you can choose activities you already enjoy, such as playing basketball, dancing or going on a weekend bike ride. If you make fitness a part of your daily routine, you will be more apt to lose pounds and maintain your new weight.
Dietary Changes
A diet that is low in both fat and calories is best for losing and maintaining weight loss. Consider consulting with a dietitian who can help you determine the amount of calories you should be eating, as well as help you come up with a plan for healthy meals and snacks. You can start by replacing high-fat items with their lower-fat components, like skim milk for whole, or substituting dessert with a piece of fruit. Small changes like these may be easier for you to keep up with for life and help you drop the weight without feeling deprived.
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