When it comes to weight loss, there is only one solution: calories. Calories are what our body burns for energy. When we eat too many our body stores them as fat. On the contrary, when we cut back our calorie intake the body burns the stored fat calories and weight is lost. The Mayo Clinic experts believe that for most people, this is the healthiest and most effective way to lose weight quickly and keep it off.
Step 1
Decrease the amount of calories that you eat on a daily basis. Choose foods that are lower in calories to replace high-calorie foods in your current diet. Fresh fruits and vegetables and whole grains should make up the majority of what is eaten during meals and as a snack if one is necessary. Drink more water throughout the day and cut out high-calorie beverages like lattes, soda and alcohol. Reduce portion sizes by checking the package for serving-sizes, eating food served in a bowl or on a plate, and stopping when you're full rather than eating everything in front of you.
Step 2
Participate in physical activity to burn calories. Whether its a formal exercise program or just increased physical activity, the trick is to just get up and get moving. The Mayo Clinic staffs says to "aim for 30 to 60 minutes of moderately intense physical activity most days of the week. Moderately intense activity or exercise should increase your heart and breathing rates and possibly lead to a light sweat."
Step 3
Set specific and realistic goals to keep you focused and motivated on your weight loss goals. Be sure that your goals are based on the weight-loss process, rather than what you'd like to achieve in the end. Have short- and long-term goals. Write them down and evaluate your progress regularly. Be willing to change any goals that you've set as you progress. They may need to be made easier or more difficult, depending on how things are going for you.
Step 4
Build a support system to keep you motivated through your weight-loss efforts. Losing weight is challenging and can be emotionally draining at times. Have at least one person you can talk to about your concerns, your priorities, and your feelings through it all.
Step 5
Plan for an occasional setback. Humans are not perfect and you're bound to have bad days every once in a while. Being prepared for this to happen will help you to not get discouraged and give up but to push through to the next day and keep on working.
Tips and Warnings
- The Mayo Clinic staff says that "healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day, through a low-calorie diet and regular exercise."
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