If you're overweight, trying a fast crash diet to lose a few pounds may sound tempting. Although crash diets that involve eating very low-calorie meals for a short period of time may initially help you lose weight, you will gain all of the weight back as soon as you resume your normal eating routine. Instead, stick with a diet program that you can maintain. Talk to your doctor before starting a new diet and exercise plan.
Keep Tabs on What You Eat
Before making any changes in your eating routine, make a record of everything you eat throughout the day. Mark down every soda, snack and handful of food you eat, even if it's small. By counting the calories of everything you eat, you'll realize how quickly the pounds can add up. Circle everything in your diet that you could eliminate in order to cut calories and jump-start your weight loss. By removing or replacing these foods with healthier options, you may cut enough calories in order to lose weight.
Count Those Calories
Weight loss will only occur if you are burning more calories than you consume. By increasing the amount of exercise and physical movement you do throughout the day, you will help to push yourself out of the weight gaining zone and into the weight loss zone. While getting more exercise, adjust your diet so you are able to burn all of the calories you consume, and then create a calorie deficit, which causes weight loss.
Factor in Exercise
It is possible to lose weight by dieting alone, but you'll be able to lose weight more quickly and maintain your weight loss if you make exercise a regular part of your day. The amount of calories you burn through exercise depends on your current weight, the type of activity you are doing and the intensity of the exercise. Running is a particularly effective calorie-burning exercise because it gets the heart pumping quickly and exercises all of the muscles in the body.
Maintaining Your Healthy Habits
As you're seeing weight-loss results, it may be tempting to take a vacation from your diet. As soon as you return to your normal eating and exercise habits, you will gain the weight back. Instead of giving up, stay motivated to keep yourself at a healthy weight. By exercising every day and eating small, frequent meals of healthy foods such as fruits and vegetables, lean protein and whole grains, you will maintain the results you worked so hard to achieve.
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