Diet pills, food restrictions, liquid diets and the like are commonly marketed weight loss fads that promise rapid results. But you do not have to use these methods to achieve weight loss. Fad diets typically result in weight return once ended. The key to successful weight loss is burning more calories than you consume, and you can lose 1 pound per week by cutting 500 calories a day. Lose 20 pounds healthfully, eat normal foods and maintain your results with changes to your habits.
Step 1
Cut your calories from fatty foods. Foods high in fat increase your calorie intake. For every 1 g of fat you eat, you add 9 calories. Enjoy chicken, burgers and dairy, but replace the fatty versions with lower-calorie alternatives. Swap fried chicken breast for a lower-calorie baked, skinless breast. Buy lean 10 percent fat beef and make a burger instead of eating a high-fat fast-food burger. Replace whole-fat cheese, yogurt and milk with low-fat varieties.
Step 2
Eat five meals a day, which includes three main meals and two snacks, in smaller portions. Prevent insatiable hunger from starvation or going too long without a meal by grazing. The key is to halve your normal meal portions and eat the snacks in between. Smaller portions can save you up to 300 calories per meal, notes the Nutrition Council of Greater Cincinnati. As an alternative, you can also choose lower-calorie versions of your favorite foods.
Step 3
Snack on fresh fruits, vegetables and whole grains. Fresh produce is considerably low in calories compared to junk food snacks. Replace one or two junk snacks a day with a fresh produce item. Opt for the whole grain version of a cereal, bread or pasta product when available to also cut calories while maintaining normal eating. Eat an apple instead of a candy bar, or opt for one-half cup of carrots instead of potato chips.
Step 4
Drink more water and less soda. Water is calorie-free and helps to curb your appetite and prevent overeating when you drink it regularly. Enjoy a soda on occasion but keep in mind, soda adds at least 152 calories to your diet compared to zero calorie water, according to calorie comparison from the National Diabetes Education Foundation. Flavor your water with a dab of lemon juice or opt for lower-calorie versions of beverages when available.
Step 5
Exercise daily for at least 30 minutes. You can burn an extra 150 to 266 calories per half hour by walking or jogging regularly, Harvard Health Publications notes. The more vigorous your workout, the more calories you can burn. Physical activity also helps to maintain weight loss once you reach your goal and it is important for heart, skeletal and muscular health. A daily exercise routine in addition to dietary modifications can ensure you successfully lose 20 pounds in a healthful manner.
Tips and Warnings
- Consult your physician before starting a weight loss program to ensure safety. Eating fewer high-fat, high-calorie foods has a host of health benefits including lowering your risk for heart disease, certain cancers and disorders with metabolism. Eat the foods you enjoy in smaller portions and track your calorie intake to make adjustments to your diet accordingly.
- A diet high in saturated fat including fast-food, fried foods, red meat and whole dairy can increase your risk of high cholesterol, high blood pressure and cardiovascular disease.
References
- MayoClinic.com; Weight Loss; Better To Cut Calories or Exercise More?; Donald Hensrud, MD; June 2011
- National Institutes of Health; Physical Activity and Weight Control; 2010
- Cleveland Clinic: Eating Sensibly to Achieve a Healthy Weight
- Centers for Disease Control and Prevention: Eat More, Weight Less?
- Smallstep.gov: Portion Control
- National Diabetes Education Foundation: Fat and Calorie Counter
- Harvard Health Publications: Calories Burned in 30 Minutes of Leisure and Routine Activities
- Nutrition Council of Greater Cincinnati: Calories: It's a Matter of Balance
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