The American Academy of Family Physicians, as well as most health care professionals, advises that a combination of exercise and sensible eating is the best way to control your weight. Make small, slow changes that will help you lose weight gradually. This will allow you to cultivate habits you can stick with for the long term.
Put It In Writing
Determine your weight-loss goal in consultation with your health care provider. Write it down, along with your plan for how to make it happen. Then keep a diary to track your progress. You'll be encouraged to look back and see how far you have come. Put exercise on your calendar, just as you would do for a dentist's appointment or a date with a friend. This way you may be less tempted to put exercising off until later and then never get around to it.
Make Exercise Enjoyable
Select exercise activities you enjoy so you'll look forward to your workout. Plan to do 30 minutes of aerobic exercise at least five times a week. Include a variety of activities so you don't get stuck in a rut. Consider brisk walking, which is a good form of exercise because it doesn't require any special equipment other than a good pair of walking shoes. Try out the buddy system. Not only is exercising often more fun with another person, but you'll also get some built-in accountability.
Change Your Routine
In addition to scheduled exercise, look for ways to add more movement to your day. Park your car in the farthest parking spot or ride your bike to work if possible. Take the stairs instead of the elevator. Walk to the corner grocery store instead of driving. Try fitting in a brisk walk during your lunch break. Each of these activities may not seem like much, but when you make a conscious effort to add movement to your day, the cumulative effect could be considerably more energy use, according to the President's Council on Physical Fitness and Sports.
Eat Right
Don't think of a diet as something you go on, since this implies you'll also go off of it at some point. Rather, think of changes to your eating habits as a lifestyle change. Eat 2½ cups of vegetables and 2 cups of fruit per day. Half of the grains you consume should be whole grains. Don't overlook low-fat dairy products. Eat a moderate amount of lean protein. Avoid drinks sweetened with sugar.
References
- American Academy of Family Physicians: What it Takes to Lose Weight
- President's Council on Physical Fitness and Sports: Fitness Fundamentals
- American Academy of Family Physicians: The Exercise Habit
- National Institutes of Health: Exercise and Weight Loss
- Fitness Magazine: Recharge Your Exercise Motivation
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