There are lots of ways to lose weight, but only one way to lose weight and keep the weight off for good. You must make permanent changes in your diet and exercise program in order to lose weight and keep it off. Talk to your doctor before starting a new diet and exercise program, particularly if you have injuries or other health conditions.
Keep a Journal
Write down every single thing you eat to help you understand how many calories you consume in a day. Pick a few items you could do without -- for example, if you drink three sodas a day, replace them with water or seltzer. If you usually eat dessert after dinner, swap it out for a piece of fruit. When you get into the habit of writing down the foods you eat, you'll become more accountable for the calories you're consuming. Before you eat a high-calorie food, you may think twice if you have to write it down.
Enjoy Being Active
Getting exercise doesn't have to be boring. Instead of going to the gym and staring at the wall for half an hour, go outside. Go running, play basketball with your friends, or play tennis with a partner. This way, you'll be more likely to stick to your exercise routine. Try to get at least half an hour of exercise every day. When you skip a day, you'll be less likely to get back to your routine.
Eat Smaller Meals
Cutting your portion sizes will help you lose weight, but it may leave you feeling hungry and unsatisfied throughout the day. Instead of denying yourself, eat five or six small meals throughout the day. Eat small meals of fresh fruits and vegetables, lean protein and whole grains to stay full and satisfied all day long. If you feel a craving coming on, eat a very small portion of the food you're craving and drink a big glass of water.
Lose Weight Slowly
Although you may be tempted to try to lose drastic amounts of weight in a short period of time, aim to lose 1 or 2 pounds per week. If you lose weight gradually with diet and exercise changes that you can actually maintain, you won't set yourself up for failure. When you're following an extremely low-calorie diet and exercising for hours every day, you'll gain some weight back if you discontinue your rigid schedule. Instead, make smaller diet and exercise changes to lose weight and keep it off for good.
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