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How to Slowly and Steadily Lose Weight

by
author image Joshua Duvauchelle
Joshua Duvauchelle is a certified personal trainer and health journalist, relationships expert and gardening specialist. His articles and advice have appeared in dozens of magazines, including exercise workouts in Shape, relationship guides for Alive and lifestyle tips for Lifehacker. In his spare time, he enjoys yoga and urban patio gardening.
How to Slowly and Steadily Lose Weight
A woman measures her waist. Photo Credit Design Pics/Design Pics/Getty Images

With obesity and weight gain on the rise, it's no wonder that an estimated 108 million Americans are currently on a diet, with many of them trying to diet four or five times every year, according to "20/20" on ABC. While some diets may promise that you'll drop weight quickly, the healthiest option is achieving slow but steady weight loss at a rate of just 1 to 2 pounds per week. The key is making simple lifestyle and food choices that are easy to integrate into your everyday life without forcing you to make extreme changes.

Step 1

Cut out any sugar-sweetened beverages. For example, if you drink only one 12-ounce can of soda a day and eliminate it from your diet, you could lose approximately 15 pounds in just a year, according to the "Journal of the American Medical Association." Replace sugary drinks with water, which the University of Rochester Medical Center calls a "No. 1 weight-loss choice." Not only is water free of calories, it can also boost your metabolism to help you burn more calories in the long run.

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Step 2

Get enough shut-eye, aiming for seven to eight hours of sleep every night. The lack of sleep makes you hungrier and reduces your impulse control, which may cause you to overeat. Sleep deprivation also creates a spike in hormones such as cortisol, which is linked with increased abdominal fat retention.

Step 3

Add fiber-rich foods to your diet. A study in the "Journal of Nutrition" followed a group of women for two years. It found that women who ate an extra 8 grams of fiber per 1,000 calories of food lost an extra 4.5 pounds while women who ate less fiber actually gained weight. Swap out low-fiber foods for fiber-rich counterparts. For example, eat oranges instead of sipping orange juice, and choose brown rice instead of white rice.

Step 4

Exercise more, focusing on getting at least 2.5 hours of moderate-intensity aerobic activity, such as jogging, every single week. The goal to lose weight is burning more calories than you consume, and exercise can help with that. By keeping your diet steady but simply burning an extra 500 calories every day through exercise, you can lose approximately a pound of weight every week.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media