The best method for losing weight is healthy lifestyle changes, such as diet modifications and increasing physical activity, according to MedlinePlus. This approach to weight loss allows you to lose weight consistently and keep the weight off long term. You'll also experience healthy benefits from weight loss, such as reduced risk for diabetes, sleep apnea and high blood pressure.
Healthy Eating Habits
Healthy weight loss includes a variety of nutritious foods from the major food groups. Select low-calorie options, which are rich in fiber and high in volume. For example, fruits and vegetables are good options. Whole grains, found in cereals, brown rice and pasta, are a few more options. Select dairy products that are low in fat, rather than high-fat versions. Aim to get protein from both vegetable and animal sources. Beans, nuts and seeds are a few healthy nonmeat sources. White meat turkey and freshwater fish are a couple of healthy sources of animal protein.
Portion Control
If you start measuring foods, it's surprising how many servings you're eating at a single sitting. The next time you eat a bowl of pasta, think about eating the size of a hockey puck. That's the correct serving size for pasta and cereal. A serving of protein is about the size of a deck of cards. For a serving of fat, such as butter, think about eating the size of a die. Reading food labels and using measuring cups are effective tools for reducing calorie consumption and eating the correct serving size.
Cardio Goals
A healthy weight loss program needs to include 30 minutes of aerobic activity most days of the week. A person new to exercise should start out with moderate activities, such as water aerobics or taking brisk walks. If you find that fitting in a 30-minute session is difficult, break the time into mini-sessions. For example, take two 15-minute walks daily. As you get stronger, however, it's important to challenge your body and shed more fat. Vigorous forms of activity, such as rollerblading, jumping rope and jogging, shed more calories, resulting in faster weight loss.
Strength Training
Don't forget to plan strength training sessions. It's easy to focus on cardio because of the high calorie-burning potential. Strength training might burn a smaller amount of calories during your workout session, but you continue to burn calories throughout the day. Healthy adults need two to three sessions each week. Strength-training sessions last up to 30 minutes each and focus on a variety of muscle groups, such as the arms, back, legs and core muscles.
References
- MayoClinic.com: Exercise for Weight Loss
- U.S. Department of Health and Human Services: Statistics Related to Overweight and Obesity
- Centers for Disease Control and Prevention: How Much Exercise do I Need?
- Mayo Clinic: Portion Control --- Downsize Portions for Better Weight Control
- American Dietetic Association: Back to Basics for Healthy Weight Loss
- Mayo Clinic: Energy Density and Weight Loss -- Feel Full on Fewer Calories
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