Many diet and weight loss resources stress the use of simple, healthy eating and lifestyle changes that can be maintained over the long term. Successful weight loss does not require an elaborate diet plan or excessively strict eating guidelines. In fact, many changes simply involve choosing nutritious foods and healthy cooking methods. With a little research, planning and consultation with your doctor, you can make a quick and easy start to a new weight loss program.
Healthy Food Selections
Following basic guidelines offered by the U.S. Department of Agriculture's Food Guide Pyramid will allow you to make some fairly rapid and easy adjustments to your overall diet. Selecting plenty of fresh fruits and vegetables will give you excellent sources of fiber, vitamins, and minerals. In addition, you can limit your fat intake by avoiding saturated fats commonly found in prepared foods such as baked goods or frozen meals. Use lean proteins, such a skinless chicken or turkey breast, and prepare foods in small amounts of healthy oils, such as sunflower or olive oils. All of these dietary changes are quick and simple adjustments that are likely to result in steady weight loss over time.
Diet Induction Phase
It is important to eat three regularly scheduled meals and at least two healthy snacks each day. If you lack energy from skipping meals you may experience cravings and indulge in unhealthy junk foods or fast food items that are not a part of your diet plan. The best way to avoid this is to maintain a structured eating schedule, especially during the first phase of your diet. Plan the first two weeks carefully, and select fresh, low-fat, low-calorie foods. Use healthy cooking methods, such as steaming or grilling vegetables and baking or broiling lean meat selections. Very simple, well balanced meals, free of heavy sauces, condiments, or oils will help you make a quick and easy transition into your new eating plan.
Reducing Calories
Reducing calories is one of the most important aspects of your weight loss plan. The Mayo Clinic offers a free calorie calculator to total your recommended daily calories. Suggested daily calories vary depending on your height, weight, gender and activity level. According to Donald Hensrud, a preventative care specialist at the Mayo Clinic, healthy calorie restriction combined with physical activity allows you to burn more calories than your consume, and this is the key to weight loss. It is critical, however, to keep your calorie intake in a healthy range, as extreme restrictions starve the body and seldom result in lasting weight reduction.
Exercise
Just 30 minutes of activity a day can help you lose weight and tone your body. Consult with your doctor prior to beginning a new exercise plan, and choose lower impact activities such as walking, jogging, or exercise classes at your local gym. A combination of lower calorie foods and vigorous exercise will result in quick and noticeable weight loss. It is critical to note, however, while over-exercising or restricting foods may result in faster weight loss, your weight may rebound if you lose your motivation or break your schedule. Overall, focusing on reasonable goals will encourage some fairly quick results that can be maintained over the long term.
References
- Healthy Eating: Easy Tips for Planning a Healthy Diet and Sticking to It, Gina Kemp and Maya Paul, January, 2011
- MedlinePlus: Weight Control, National Institutes of Health, May 12, 2011
- Mayo Clinic: Weight Loss: Better to Cut Calories or Exercise More?, Donald Hensrud, June 9, 2009
- Mayo Clinic: Tool: Calorie Calculator, Mayo Clinic Staff, April 10, 2010
Member Comments