Many so-called weight loss supplements prey upon people that will do anything to get thin as fast as possible. However, the methods that seem too convenient are just that; some may get you what you want at the start but the results won't last, warns the Weight-control Information Network. The most successful weight loss methods require you to make a lifelong commitment to natural, healthy lifestyle changes.
Fast Weight Loss
Even the supplements and diets that purport to help you lose weight naturally can be unhealthy if they claim to offer instantaneous results. Some deprive you of your daily minimum calorie needs and others mandate the use of laxatives, which can lead to loss of water weight and risk of dehydration. Rapid weight loss also increases your risk of health problems such as gallstones. Moreover, most dramatic results come from methods that aren't easy to follow for more than a couple of weeks. If you don't quit out of starvation, you may quit out of boredom, which leads you to resume your old habits and results in weight regain. However risky rapid weight loss may be, your doctor may recommend that you abide by a supervised very-low-calorie diet if you are overweight and in imminent danger of weight-related health complications. In this case he believes that the potential benefits outweigh the potential risks.
Healthy Goal-Setting
Shoot for an average weight loss of 1 to 2 lbs. every week, or a loss of about 500 to 1,000 calories per day, until you reach your goal weight. Committing to a gradual pace increases your chances of staying healthy and maintaining your positive habit changes. Rather than thinking in numbers alone, also clarify in writing what you plan to do to see those numbers on the scale. For example, write, "I will lose 24 lbs. in three months by jogging 60 minutes per day, eliminating soda and filling my dinner plates with mostly vegetables and whole grains."
Your Eating Plan
Don't exclude any food groups or completely avoid your favorite foods. Rather, eat a colorful variety of nutritious foods. A healthy weight loss meal plan should be low in saturated fat and added sugar and emphasize whole grains, fresh fruits and vegetables and low-fat dairy, according to the Weight-control Information Network. Since you'll be limiting your saturated fat intake to about seven percent of your total calorie intake, include other healthy sources of protein such as fish, lean chicken, nuts, eggs and seeds. Also avoid depriving yourself of too many calories. If you're a woman your calorie intake should generally be at least 1,200 and if you're a man it should 1,500 or more.
Your Exercise Plan
It is possible to reach your goal weight simply by cutting calories from your diet, but burning off excess calories will help you naturally reach your goal faster. Aerobic exercises like running and swimming will help you burn the most calories, so aim for a minimum of 30 minutes most days of the week and find ways to incorporate cardio in your daily routine. For example, take flights of steps rather than ramps and elevators and walk or bike to work. Also include at least two 30-minute muscle strengthening sessions per week. Weight lifting, resistance band pulling and body weight exercises such as situps all count as strengthening exercise.
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