If you burn more calories than you consume each day, you will lose weight. If, after you reach your desired weight, you consistently burn as many calories as you consume, you won't gain the weight back. Obvious as these statements are, fad diets abound. Some may lead to temporary weight loss; others could actually damage your health. If you're serious about losing weight, eschew the fads and make simple lifestyle changes that will not only help you feel better, but will make you look better as well.
Don't Rush Change
If you attempt to change all your eating habits at once, you're likely setting yourself up for failure. Keep your goals realistic and celebrate seemingly small victories. Give yourself credit if you pick up a bottled water on the way to work when you usually buy a sugary soft drink -- and if you binge on a candy bar minutes later, don't let that detract from the positive change you made.
Avoid Crash-and-Burn Foods
Foods with a high glycemic index -- those that are packed with sugar or starches -- enter the bloodstream quickly and raise your blood sugar and insulin levels quickly, followed by an energy crash that may, according to the Harvard School of Public Health website, contribute to weight gain. White bread, white rice and other highly processed foods will have this effect. Choose foods with a lower glycemic index, including fruits and vegetables, nuts and beans, oats, whole grain bread and whole grain pasta.
Think of Exercise as a Food Group
As you make gradual changes to your diet, make slow changes to your physical activity as well. If you lead a sedentary lifestyle, it's not realistic to believe that you'll suddenly have the stamina to jog five miles three times a week. A casual stroll around the block in the morning or evening, or a commitment to take the stairs instead of using the elevator at work, represents enormous progress -- it will shake you out of your rut just a little bit, and allow you to build on your success with more physical activity over time.
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