Many people want to lose weight, and want to lose it quickly. However, for effective and long term results, individuals are cautioned to lose weight correctly. This means taking the time to do it right. When we engage in crash diets and fasting for weight loss, the results are most often short-term and also result in even more weight gain than before. The body reacts to skipping and skimping on meals like its starving, and won't let go of fat stores unless it knows it will be fed. Lose weight the correct way by taking your time, changing lifestyle and eating habits and increasing exercise levels for optimal weight loss results and long term success.
Step 1
According to British GP John Pillinger, the body prefers weight loss to occur slowly so that the body becomes accustomed to changes in diet and exercise levels. Crash diets are often low in the nutrients that the body needs to be healthy, leading to fatigue, depression and cravings. The best way to lose weight is to gradually use up excess fat stores in the body by not only reducing calorie intake, but increasing exercise levels.
Step 2
Exercise every day to help increase metabolism, which defines the rate at which your body burns calories for fuel. You don't have to purchase an expensive gym membership to exercise. Start by walking around your block every evening or go for a walk around the local high school track or nature trail. This means walking quickly, not strolling. Make your body work a little bit harder and you'll burn more calories. Take the stairs instead of the escalator or elevator. Exercise during television commercial breaks.
Step 3
Make dietary changes like switching from whole milk to 2% low-fat or skim or fat free milk. Choose low-fat cheese, cottage cheese and yogurts to reduce calorie intake. Reduce the amount of high sugar and high fat foods you eat on a daily basis by changing to fresh fruits and vegetables. According to Dr. Pillinger, eating about 300 to 500 calories less every day than you currently do, can reduce your weight by 1 to 2 pounds a week.
Step 4
Make changes slowly so the body has a chance to adapt. Gannett Health Services at Cornell University state that weight loss goals should be reasonable and that aiming for a 5-pound monthly weight loss is a good, gradual way to start a weight loss program that will eventually and safely help you reach your weight loss goals.
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