Carrying extra pounds can have a negative effect on your self-esteem as well as your physical health. But knowing that you need to lose weight and actually doing it are two different things. Losing weight isn't a complicated process, but it does require you to make a commitment and make lifestyle changes if you want weight-loss results that will last.
The Basics
If you want to lose weight, you'll need to use more calories than you consume every day. In most cases, you'll need to make changes in your diet and exercise habits to achieve this so that you're burning more calories through physical activity and consuming fewer calories through food. For every 3,500 calories you burn, you can lose about 1 lb.
Changing Your Diet
If you cut 500 calories from your daily diet, you can expect to lose about 1 lb. per week. Keeping a food journal for a few weeks can help you get a realistic look at how many calories you're actually consuming every day and help you locate areas where you can cut back.
Make sure your daily diet contains plenty of nutrient-rich dairy products, lean proteins, fruits, vegetables and whole grains, and don't wait too long between meals -- plan healthy snacks or several smaller meals instead of three main meals every day so that you don't get so hungry that you overeat.
Moving More
Adding exercise to your routine not only helps you burn more calories on a given day, it also speeds up your metabolism so that you're burning more calories all day long. Aim to get at least 30 minutes of exercise most days of the week. If you're not in the habit of working out, walking, biking, tennis, aerobic exercise classes and even vigorous yard work are all good places to start.
What to Avoid
Skip fad diets, kooky fitness machines and other weight-loss offerings that promise speedy or unrealistic results. Instead, stick with a simple plan of modified diet and increased exercise that you can live with. Don't outlaw all your favorite foods, even if you know they're unhealthy -- save them for special treats so that you're not tempted to binge. And be sure to reward yourself for progress along the way, as it's incentive to keep losing weight.
Member Comments