What Are The Basics Of Losing Weight?

Dieters can easily lose sight of the basic tenets of weight loss when surrounded by the latest fad diets, supersize portions and highly processed foods. According to the Weight Control Information Network, overweight Americans pay 42 percent more in health care costs than those of normal weight. Weight loss is well worth working for, but the only way to lose weight remains the same: take in fewer calories than your body expends.

Calorie Counting

If you want to lose 1 lb. per week, you need to consume 3,500 calories less per week than you currently are consuming. Keep in mind that your daily calorie count should not go below 1,200 calories per day for women and 1,500 calories per day for men. Some ways to cut calories include eliminating soda and alcoholic beverages, avoiding junk foods like cookies and cake, and cutting all fast foods from your diet.

Portion Control

You can eat healthy food all day long, but if the portions become exaggerated you will consume far more calories than you need. Smaller portions make calorie control possible. Try to enjoy your meals by paying attention to what you eat and chew every bite well. Using smaller plates and bowls helps portion control, as does leaving the table as soon as you finish eating your first portion. When cooking and serving, use measuring cups and scales; don't guess at portions.

Exercise

Exercise burns calories, and makes it easier to consume fewer calories than used. Getting aerobic exercise for 30 minutes at least three times per week will boost your weight-loss efforts. Some ways to sneak exercise into your day include taking stairs instead of the elevator, parking farther away and walking, or a quick walk at lunch. According to the Weight Control Information Network, only 40 percent of adults report performing physical activity in their spare time. A gym membership can make a difference if you help you get exercise, if you will use it.

Planning and Goal Setting

Set goals for weight loss, but make them realistic. A sensible goal amounts to a pound or two a week. Dieting is difficult and requires long-term habit changes that fast weight loss does not offer. Think about times when you typically overeat and plan ways to avoid calorie overload at those times. This might be as simple as eating a piece of fruit before attending a party that you know will have lots of high-calorie food.

Eat the Right Foods

Plan your meals and eat at regular intervals so you don't wind up hungry and grab the nearest snack. Protein in your meals keeps you fuller longer, but use caution because it can contain high amounts of fat. Consider fruits and vegetables for snacks. Low calorie and full of fiber, they make an excellent diet staple. Purchase whole-grain bread instead of highly processed white bread. For guidance when formulating an eating plan, utilize the USDA's Daily Food Plan.