Weight loss seems easy when you look at the mathematics: burn more calories than you consume, and you will lose weight. In practice, though, the equation is more complicated. Supplements, fad diets and fancy home gym equipment are advertised as ways to make the process effortless; meanwhile, habit and the psychology of deprivation step in and make it much harder. According to the American Dietetic Association, the smartest way to lose weight is to make lasting lifestyle changes that you can live with long term, rather than taking extreme measures to drop pounds quickly.
Step 1
Eat healthy, balanced meals that incorporate protein, complex carbohydrates and a small amount of fat. Replace red meat with lean poultry, beans and tofu for protein; choose whole grains instead of processed grains; eat low-fat or fat-free dairy products instead of whole milk and yogurt. Use raw nuts, seeds and avocado as sources of heart-healthy fat.
Step 2
Increase the amount of fruits and vegetables you eat. Fill half your plate with vegetables at most meals. They contain very few calories, and their high water and fiber content makes you feel satisfied.
Step 3
Cook for yourself as often as you can. This gives you full control over what you eat. Experiment with regional cuisine, new recipes and unfamiliar ingredients to make cooking fun and interesting.
Step 4
Reduce the number of empty calories you consume. Be honest with yourself about how much sugar, fat, salt and alcohol you consume, and limit yourself to small amounts. Don't try to eliminate your favorite indulgences from your life completely -- this makes you feel deprived and frustrated, which can cause you to return to your previous habits.
Step 5
Plan your indulgences in advance. You are more likely to be able to resist cheesecake or wine on Tuesday, Wednesday and Thursday if you know you are going to have some on Friday.
Step 6
Exercise for at least 150 minutes each week. Do 30 minutes of moderate cardio exercise five days per week to burn calories, boost your metabolism and improve your overall health. Increase the length and intensity of your workouts as you develop strength and stamina. Don't exercise beyond your level of fitness; pick a routine you can maintain, and raise the intensity as and when you can.
Step 7
Do strength-training exercises at least two days each week. These include weight lifting; using the resistance machines at the gym; exercises that use the weight of your body for resistance, such as pushups, situps, squats and lunges; and disciplines like yoga, Pilates and tai chi. Strength training builds muscle, which increases your metabolism and helps you burn fat faster.
Step 8
Focus on the big reasons for losing weight, not the small ones. Wanting to be comfortable in a bikini might not be a strong enough motivation to keep you on track. Instead, focus on genuinely important goals, like preventing heart disease and diabetes, improving your mobility so you can do the things you enjoy, or living long enough to meet your grandchildren.
Step 9
Be patient. According to the American Academy of Family Physicians, losing more than 2 pounds per week is unsafe and unmaintainable, and losing about 1 pound each week is ideal. To do this, you must burn 500 more calories each day than your body's normal, needed amount. Safe, smart weight-loss takes time.
Tips and Warnings
- Smart weight-loss requires a combination of diet and exercise maintained over the long term. Don't fall for gimmicks that promise effortless or instant results. Talk to your doctor before beginning any diet or exercise program.
- Crash diets that heavily restrict your daily calories are unsafe. Eat at least 1,200 calories each day.
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