According to the National Institutes of Health, 66 percent of American adults are overweight or obese. People who lose excess body weight and maintain it at a healthy level can greatly reduce their risk of developing high blood pressure, diabetes and cardiovascular disease. Depriving yourself of food is unhealthy and will not aid in permanent weight loss. To lose weight and keep it off, you must make some changes in your diet and lifestyle.
Eat Your Breakfast
Step 1
Start your day with a healthy, filling breakfast. It is the most important meal of the day. It boosts your metabolism and prevents you from overeating later in the day.
Step 2
Choose low-calorie, low-fat options for your first meal of the day, such as scrambled egg whites, whole-grain cereal with skim milk or a whole-grain bagel with low-fat cheese or jam without added sugar. Egg whites provide a healthy dose of protein and are lower in cholesterol and fat than whole eggs.
Step 3
Make smoothies with frozen berries and fruits, such as banana or orange. Add wheat germ and water, or low-fat yogurt. Homemade smoothies are much lower in fat, cholesterol and calories than the ready-made, store-bought varieties.
Consume Six Small Meals Daily
Step 1
Rev up your metabolism with small, frequent meals throughout the day. This keeps you from getting too hungry at any time of the day.
Step 2
Eat healthy snacks, such as nuts, fruits and vegetables, in between meals. All these foods are rich in fiber, vitamins and minerals, and they provide a feeling of satiety. Replace processed carbohydrates, such as white bread and rice, with complex carbohydrates, such as millet, barley, brown rice and whole wheat bread. Complex carbohydrates are higher in nutrition and dietary fiber, which leaves you feeling full for a longer period of time.
Step 3
Cook your own meals whenever possible. This allows you the freedom to choose the ingredients and the quantity of the food you eat. Packaged, ready-to-eat meals and foods made in restaurants contain higher quantities of fat and sodium. Most of them also contain harmful preservatives.
Exercise Regularly
Step 1
Achieve an added calorie deficit by incorporating moderate to intense physical activity in your daily routine. By burning calories through exercise, you will lose weight, feel better and strengthen your body.
Step 2
Aim for a mix of aerobic activity and muscle-strengthening exercise. The U.S. Department of Health and Human Services recommends a minimum of 150 minutes of moderate-intensity aerobic activity a week for all healthy adults. They also recommend strength-training at least twice a week. To lose weight, you can gradually increase the intensity and duration of your exercise routine.
Step 3
Avoid depriving yourself of food. Instead, look for a permanent solution by changing your eating habits. Fad diets and weight-loss pills do not work for the long-term, as they often cause weight gain once you stop. The key is to avoid hunger by eating small, healthy meals throughout the day and to burn calories through regular exercise.
Tips and Warnings
- Limit the amount of added sugar, salt and fats in your diet. Find healthy substitutes for high-calorie foods that you crave. For example, an apple can satiate your sweet tooth without disturbing your weight loss plan.
Things You'll Need
- Eggs whites
- Whole-grain cereal
- Skim milk
- Whole-grain bagel
- Low-fat cheese
- Jam
- Frozen berries
- Banana
- Orange
- Wheat germ
- Water
- Low-fat yogurt
- Nuts
- Fruits
- Vegetables
- Millet
- Barley
- Brown rice
- Whole wheat bread
- Regular exercise
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