Losing weight requires commitment and common sense. Running or joining a gym both require a considerable investment of time and money. Fad diets, like expensive exercise regimens -- may not be sustainable or safe over a lifetime. Losing weight without start-overs requires a plan that is reasonable enough to include favorite foods in moderation and exercise as a natural part of the day. Few people can commit to expensive exercise programs or nutritionally questionable diets for the rest of their lives.
Step 1
Consult your medical professional to ensure that no extraneous factors such as drug side effects or Type 2 diabetes play a part in your weight problem. Ask your doctor to recommend a licensed American Dietetic Association-certified dietitian or clinical nutritionist who has met the requirements of the Clinical Nutrition Certification Board to counsel and educate you in portion control and balancing nutrition in foods.
Step 2
Move all day, every day. Set a schedule to work out with your own equipment or tape aerobic work-out programs on public television to use for at least three 20-minutes sessions each week. Supplement exercise with movement; take the stairs rather than elevator, walk to the corner mailbox or store instead of driving, make use of the gym at work or double-time housework.
Step 3
Keep your system burning by alternating smaller meals and snacks throughout the day at two- to three-hour intervals. Plan meals ahead to eliminate empty calories in sodas and snack foods.
Step 4
Front-load calories -- or carbohydrates, if that’s what you count -- early in the day when your body needs them. Eat a nutritious breakfast and stop eating in the evening when you tend to relax and burn fewer calories.
Step 5
Survive plateaus -- periods when your metabolism is adjusting to a trimmer you -- by sticking to your diet and exercise program. Eat with others to avoid the temptation to binge because weight loss appears to have stopped. Start meals with a hot food such as soup to slow down your rate of eating.
Tips and Warnings
- The University of Maryland Medical Center recommends a total of 2 1/2 hours of exercise per week in periods of no less than 10 minutes. MayoClinic.com recommends 30-minute sessions.
References
- MayoClinic.com: Weight Loss
- University of Maryland Medical Center; Tips for Losing Weight; David Zieve, MD, et al.; October 2009
- Clinical Nutrition Certification Board: The Purpose of Certification
- University of Michigan Record Online; Exercise Affects Hunger Depending on Body Type; Laura Bailey; 2008
- MayoClinic.com: Getting Past a Weight-Loss Plateau
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