Weight has become one of the most common issues facing American society. The combination of a sedentary lifestyle and people tending to multitask, the temptation to gobble down a high-fat, high-calorie meal has overcome good sense. The only way losing weight will be permanent is to accept the fact that a complete lifestyle change is necessary. According to Mayo Clinic, a commitment to permanent changes in diet and exercise is essential to successful weight loss. There are no easy tricks to losing weight and keeping it off.
Step 1
Consult a medical professional before beginning any lengthy weight-loss program. Take into account any health issues, such as diabetes, allergies or cardiac problems, before choosing a diet.
Step 2
Break down the 100 lb. weight-loss goal into what you can lose per month. To lose 100 lb. in a year, you can divide that by the number of months to set your short-term goals of approximately 8 lb. per month. According to Fitness Tips for Life, you're more likely to lose more weight your first month, then slow down until the last few months, when the weight loss is likely to increase again.
Step 3
Take an inventory of your pantry and refrigerator. Remove anything that is a stumbling block to your success. If you're miserable without ice cream, replace it with fat-free frozen yogurt. For crunch, replace potato chips with celery and other fresh vegetables.
Step 4
Eat smaller meals more often. Five or six meals per day will help keep your metabolism where it needs to be for weight loss.
Step 5
Control the portions of food at each meal. According to Dietitian.com, a serving of meat is approximately the size of a deck of cards. Other foods like vegetables and grains should be approximately 1/2 cup per serving.
Step 6
Drop your caloric intake. This does not mean starving yourself. One pound of fat equals approximately 3,500 calories, according to Doug Joachim, a physical trainer in New York City in an article on HeartsandMinds.com. For each pound you lose, you need to consume 3,500 fewer calories.
Step 7
Increase low-calorie fruits and vegetables to prevent hunger. In addition to providing essential vitamins, minerals and other nutrients, fruits and vegetables will fill you up without adding unhealthy fats and processed sugar. You'll also find that the fiber in fruits and vegetables is filling and will keep your digestive system running smoothly.
Step 8
Increase the amount of water you drink. People who drink at least eight 8 oz. glasses of water throughout the day find that they feel more energetic and less sluggish because the toxins are being flushed from the body. Start out each morning, immediately after awaking, with a tall glass of water.
Step 9
Increase physical activity. If you haven't been active in years, do this gradually, pushing a little bit more in daily or weekly increments. Exercise is essential to a healthy weight-loss program. Although losing weight from exercise alone is difficult, incorporating it into a weight-loss and health maintenance program will help increase your metabolism and boost energy. If you haven't been able to walk more than a few steps, make your first goal to go around the block. Gradually increase the distance until you've covered a mile.
Step 10
Find an activity you enjoy, such as tennis, swimming or jogging. Walking 30 minutes to an hour a day, at least 4 days per week, will give you the aerobic activity to keep your metabolism and cardiovascular system in good form. Add some strength training to keep your muscles tone and fit. Don't forget to stretch before and after all exercise sessions. If possible, do your errands and shopping on foot; if not, choose a parking place as far from the store entrance as possible so you can get more exercise.
Step 11
Stop eating after dinner. To help break the snacking habit, brush your teeth after your last meal of the day. Sitting in front of the television with a bowl of ice cream or salty snack food will pack on pounds and not add any nutritional value. If you need something to do with your hands, take up knitting or some other activity.
Step 12
When you eat out, split your meal with someone or request half of it in a to-go container before it ever reaches the table. That way, you won't consume as many calories during the meal.
Tips and Warnings
- Don't try to lose weight too quickly. If you try to lose too much weight too quickly, you'll set yourself up for failure and sickness. Be realistic. If you don't meet your short-term goals, don't look back. Keep your mind focused forward.
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