In terms of healthy weight loss, fast-acting strategies are those that enable you to lose up to 2 lbs. per week. Strategies such as skipping meals, severely limiting calories or cutting out entire food groups are not only unhealthy, but limit your weight-loss success by requiring you to make changes that are difficult to maintain over time. The best tips and tricks for lasting weight loss promote a balanced eating plan and an active lifestyle.
Trim Your Portions
Large dinner plates are partly responsible for misconceptions about proper portion sizes. Start with a 9-inch plate and reserve half it it for two to three servings of fruit and vegetables. Divide the other half between 3 oz. of protein and one serving of whole grains. If you still feel hungry after a meal, opt for a serving of fruit for dessert with a glass of water or green tea. Divide snack items such as nuts, whole-grain pretzels and raisins into single servings to helps you manage your caloric intake.
Drink Smarter
Cut a significant number of calories from your diet by modifying your beverage choices. Creamy coffee drinks and sugary soda or tea can tack on up to 200 to 300 calories per meal or snack. Choose water as often as possible, adding variety with lemon or a splash of fruit juice. Opting for skim milk over whole milk saves 60 calories for every 8 oz. you consume. If you enjoy milk or creamer in your coffee, switch to skim or sugar-free varieties, watching the overall calorie and fat content in flavored creamers.
Stay Active
Making smarter food and beverage choices that reduce your caloric intake generally plays a more significant role in weight loss than exercise. However, physical activity boosts weight loss by helping you establish an even greater calorie deficit than is possible with diet modifications alone. Take an opportunity each day to burn extra calories, whether it's a 30-minute walk during your lunch break, an early morning workout with an exercise video or an afternoon bike ride. For the greatest effect on weight loss, build your endurance for activity until you're able to exercise at moderate intensity for up to 300 minutes weekly.
Considerations
When you first make dietary and activity changes, it's possible that you'll lose more than 2 lbs. per week, particularly in the first two to three weeks. To lose 2 lbs. per week, you'll need to create a weekly deficit of 7,000 calories. You can cut 3,500 calories per week by reducing your daily dietary intake by 500 calories. It takes roughly an hour of high-intensity exercise to burn 500 calories, so your current fitness level will affect how many calories you burn through exercise. Check with your doctor before starting a weight-loss regimen if you have a history of heart problems.
References
- Weight-control Information Network: Weight-loss and Nutrition Myths
- Meals Matter: Making Sense of Portion Sizes
- American Diabetes Association: Create Your Plate
- Centers for Disease Control and Prevention: Rethink Your Drink
- Weight-control Information Network: Physical Activity and Weight Control
- Mayo Clinic: Snacks: How They Fit Into Your Weight-Loss Plan
Member Comments