In an effort to bring about quick weight loss, people flock to extreme methods of starvation and fad diets. Perhaps you experience immediate results, only to have those pounds pack back on once you return to regular eating habits. Others fail because these diets are so very restrictive that adherence for any amount of time is impossible. Quick, permanent weight loss is possible--but you have to change your definition of "quick." Strive to lose a manageable and sustainable 2 lb. per week through exercise and diet, stick to your habits and find permanent weight-loss success.
Step 1
Eat less. Cut 500 calories per day to lose 1 lb. per week. Start by eliminating the extras like alcohol, simple sugars (like cookies, candy and soda) and refined flours. Educate yourself about portion sizes--eat only 1/2 cup of grains and 3 or 4 oz. of protein at each meal. Write down your intake because keeping a food journal, as shown by a Kaiser Foundation study published in the August 2008 issue of the "American Journal of Preventive Medicine," can double your weight loss results.
Step 2
Eat regular meals that are close to nature. Start with breakfast--78 percent of people who successfully keep weight off eat breakfast every day. Try to fuel every three to four hours to keep energy levels constant, your hunger at bay and your metabolism burning efficiently. Consume mostly fruits and green vegetables. Focus on lean proteins that are low in saturated fat. Include whole grains instead of refined and processed flours.
Step 3
Move more. Participate in a structured exercise program that includes at least an hour of moderate-intensity cardiovascular exercise for three to five days out of the week and a full-body strength-training routine for two nonconsecutive days of the week. Include other movement during the day--watch less television and take a walk with a friend, run up and down the stairs while doing chores, or pace during your coffee break. Strive to burn an extra 500 calories per day to lose another pound per week.
Step 4
Commit to these habits for life. Make like the more than 5,000 participants in the National Weight Control Registry, a large research group whose members have successfully lost 30 lb. or more and kept it off for at least five years--90 percent of these participants continue to commit to an hour of exercise daily and follow a low-calorie, low-fat diet for life.
Tips and Warnings
- You crave instant results, but you have to be patient with your weight loss efforts. You probably did not put on the extra 20 lb. (or more) overnight, so you cannot realistically expect to take it off that quickly. Gaining fat is much easier than losing it. Remind yourself that if a real quick fix existed, then obesity would not be an epidemic. Accept that you are human and that setbacks will occur. Get back on track as soon as you can.
- Please consult a doctor before commencing an exercise program.
Things You'll Need
- Whole grains
- Fresh produce
- Lean protein and low-fat dairy
- Athletic clothing
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