Despite what advertisements, infomercials and fad diet books say, there is no magical way to safely, rapidly lose weight. Restrictive diets, home gym equipment and herbal supplements may help you shed a few pounds, but the only way to reach a healthy weight and maintain it is through a nutritionally balanced diet and regular exercise. Instead of eliminating carbohydrates, fats or sugar for a few weeks to drop pounds quickly, change your lifestyle to support your health and wellness for the long term.
Step 1
Eat a variety of protein sources. Limit the amount of red meat you consume because it contains more fat and cholesterol than you need. Instead, eat skinned, trimmed poultry, fish, beans, soy products and low-fat dairy.
Step 2
Replace refined grain with whole grains. Order brown rice instead of white rice at restaurants, cook whole wheat pasta and bake with whole wheat flour. Add oat bran to your baking for extra fiber.
Step 3
Fill at least half of your plate with vegetables at most meals. Vegetables are very low in calories and high in nutrients, and they provide bulk so you feel satisfied after you eat.
Step 4
Use low-fat or low-sugar condiments. Dress salads with vinaigrette or lemon juice and spices, and omit croutons and cheese. Spread mustard on sandwiches instead of mayonnaise. Top pancakes with fat-free cottage cheese and cinnamon instead of maple syrup.
Step 5
Drink lots of water. Sugary liquids add more calories to your diet than you may realize, so limit your intake of soda, juice or alcohol. Sweeten your coffee with zero-calorie sugar substitutes and lighten it with nonfat milk.
Step 6
Pay attention to your portion sizes. Serve your meals on salad plates to help yourself eat less, and eat with small utensils so you take smaller bites. Pour snacks into a bowel instead of eating them directly from the box to help you keep track of how much you are consuming.
Step 7
Limit the amount of processed sugar, refined flour, saturated fat and commercial foods you eat. These are sources of empty calories that hinder your weight loss and leave you feeling hungry again shortly after you eat them.
Step 8
Schedule at least 30 minutes of moderate cardio exercise a day, five days a week. Exercise for longer or step up the intensity as you build stamina and strength. Walk, jog, run, swim, cycle, dance or take an aerobics class. Vary your workouts from day to day to keep interested and motivated.
Step 9
Do resistance training in the gym, calisthenics, yoga or Pilates at least twice a week to build muscle tone. Work all the areas of your body: arms, shoulders, abs, glutes, hamstrings, quads, calves and back. Stretch thoroughly before and after strength training.
Tips and Warnings
- Talk to your doctor before beginning any diet or exercise program.
- Don't consume fewer than 1,200 calories per day.
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