When it comes to losing weight, taking a slow and steady approach is better than trying to lose weight quickly. With the best gradual weight loss regimens, you adjust your eating habits without depriving yourself of necessary nutrients. Implement enjoyable, diverse workouts you can follow long-term; this will help you maintain the weight you lose. Most slow but steady weight loss plans trim 3,500 to 7,000 calories from your diet every week through a combination of dietary changes, portion control and exercise. This difference in caloric intake results in 1 to 2 lb. of weight loss per week.
Step 1
Adopt a healthful, diverse food plan that restricts calories but not taste. Center your meals around fresh fruits and vegetables to fill up on fiber while eating nutritiously. Swap refined flour products for such whole grains as quinoa, brown rice, oatmeal, whole wheat pasta and amaranth. Eat lean proteins, such as grilled seafood, legumes and nuts.
Step 2
Swap unhealthy trans fat and saturated fat for healthier fat sources. Follow a healthful Mediterranean diet, for example. While about 30 percent of your caloric intake comes from fat, this diet features unsaturated fats found in avocados, olive oil, seeds and nuts.
Step 3
Watch your portion sizes. Piling your plate high, going back for seconds and ordering large entrees at restaurants result in you eating beyond being full. Fill half your plate with fresh produce. Leave the other half for entrees and side dishes. When eating out, focus on lightly prepared whole foods and salads, or stick to the appetizer menu's smaller portions.
Step 4
Do cardiovascular workouts daily. Start peppering your day with short walks, doing errands on foot, strolling with friends, walking your dog and parking farther from work. Add a 30-minute brisk neighborhood walk to raise your heart rate for an extended period. As you gain fitness, increase your speed and choose hilly routes.
Step 5
Spend two or three days a week doing strengthening workouts. A 20-minute workout may feature a series of full-body yoga stretches, including downward-facing dog, plank pose and warrior poses. For aerobic and strengthening work, alternate calisthenics and floor work, such as jumping jacks, pushups, burpees, lateral raises, triceps dips, windmills, situps, skipping rope, squats and pullups.
Tips and Warnings
- Drink water instead of soda.
- Visit your doctor before starting a gradual weight loss plan if you have health concerns.
Things You'll Need
- Hand weights
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