Many women want quick results from their diet. But it took more than a few weeks to pack on those pounds, and it will take more than a few weeks to take them off. Crash diets and fasts may work quickly but usually do not yield sustainable weight loss. When you go back to eating as you did before your deprivation diet, those same pounds--or more pounds--return. Super-low-calorie diets put you at risk for nutritional deficiencies and spark binging. Take some immediate measures to accelerate your weight loss, but commit to cleaning up your diet and becoming more active in the long run.
New Habits
Step 1
Keep a food journal. A study published in the August 2008 issue of the "American Journal of Preventive Medicine" showed that those who wrote down what they consumed each day lost almost twice as much weight as those who did not. A food diary helps cut out the mindless bites that add up over the day and makes you aware of portion sizes. Documenting your mood in the journal may also pinpoint external cues for eating, such as boredom or stress.
Step 2
Reduce your calories. Popular diets vary in their emphasis--some stress low fat or high protein or low carbohydrates. All, however, share one feature--reduced calories. The "New England Journal of Medicine" in February 2009 reported that reduced-calorie diets yield significant weight loss no matter what the macronutrient focus. A diet of about 1,200 calories is usually enough to support exercise and provide proper nutrition, but still low enough to promote weight loss. Cut out discretionary calories first--think soda, sweets and alcohol--and experience an immediate drop in pounds.
Step 3
Move your body. Small, constant movements throughout your day help create a calorie deficit. Get up from your desk often, play tag with your kids, clean your own house or walk instead of drive. Use your own hand weights to squeeze in bicep curls, weighted squats and back rows at home. Strength training improves the appearance of your body and creates more muscle, which does yield a modest increase in your metabolism.
Step 4
Eat consistently throughout the day. Rather than skipping meals and setting yourself up for energy dips that encourage gorging, eat four to six small meals throughout the day. Make sure each is nutritionally balanced and contains only 300 to 400 calories.
Sensible Techniques
Step 1
Choose foods with lots of volume, but not lots of calories. Fresh fruits and vegetables are nutrient-rich and ounce for ounce cost less in terms of calories than processed cookies and chips. Eat grapes instead of raisins, broth-based soup instead of creamy chowders and air-popped popcorn instead of snack crackers. You can eat more and still consume less calories.
Step 2
Eat at home whenever possible. You can try to order sensibly in restaurants, but you never really know what you are getting. Inflated portions, high sodium and fat contents and tempting desserts make it hard for you to stick to your plan. Cook at home and carry your own snacks and lunches to stay in control of your meals.
Step 3
Watch your fats. Cut back on saturated and trans fats while focusing on heart-healthy monounsaturated and polyunsaturated fats. Fat is an important macronutrient that supports many systems within the body and helps with the absorption of certain vitamins, but it still contains a lot of calories. A little fat at every meal can make you feel more satisfied. A teaspoon of olive oil, a sprinkling of nuts or a slice of avocado is all you need.
Tips and Warnings
- Enlist support. Let your friends and family know of your intentions and allow them to help you.
- Before undertaking any new diet or exercise program, consult with your doctor.
Things You'll Need
- Fresh produce
- Whole grains
- Lean proteins
- Hand weights (5 to 10 lb.)
- Note pad
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