Excess weight doesn't suddenly appear on your body nor does it disappear suddenly. Safe, permanent weight loss requires a consistent plan and needs to be approached with a healthful lifestyle change. Too much food and not enough exercise will add pounds to your body. The only way to reverse that process is to eat less and exercise more. Make an appointment and talk to a physician before beginning any weight loss regimen. Ask what calorie range is safe for your desired weight loss and time frame.
Time Frame
It isn't healthful to lose more than a couple of pounds per week. Crash diets and liquid diets might show a few less pounds on the scales per week, but the diets aren't sustainable for a long period of time. If the desired weight loss is around 20 lbs, a goal of three to four months is a good start for a steady weight loss program.
Meal Moderation
Plan meals and decide what size servings will meet your calorie allowance so you won't be tempted to overeat when meal time arrives. If you find yourself overly hungry when meals roll around, eat five to six smaller meals per day instead of three larger meals. Divide the meals according to the daily calories allotted to reach your weight loss goal. Plan to carry healthful snacks to munch on between meals when you're feeling hungry. Drink plenty of water. Water helps you feel fuller and will help you eat less.
Healthful Food Choices
Fruits and vegetables will offer more nutrients than empty foods such as candy and starchy foods such as white breads. A balanced meal is best for health and weight loss. A meat serving, or protein, should be no bigger than a deck of cards. Serve the meat with a similar-size portion of carbohydrates. Choose healthful carbohydrates such as whole grains or whole wheat bread. Balance those items with a fruit and a vegetable or two for a complete menu.
Exercise
Exercise provides a nice balance for weight loss. Excess calories will be burned through physical exertion while your body gains strength. Exercise is good for your heart, your circulation and it builds stamina. Fresh air and sunshine will give you a pick-me-up when you're feeling down or when you're tired.
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