Lose weight safely and permanently by getting regular exercise at least five days a week and eating a low-fat, high-fiber diet as outlined in My Food Pyramid. This sensible guide is designed by the U.S. Department of Agriculture (USDA), which encourages people to lose weight slowly by eating vegetables, fruits, lean proteins, nonsaturated fats and low-fat dairy foods. Getting exercise will build lean muscle tissue to help you burn calories and lose weight. The American Academy of Sports Medicine (ACSM) recommends 30 minutes five days a week and adding two sessions of resistance training to boost metabolism.
Step 1
Set realistic goals with changing the way you eat to lose weight permanently. Crash dieting to lose more than about two pounds per week is extreme and can set you up to gain the weight back and more. Eat several small meals to help you digest your food more easily and keep your blood sugar level even to prevent binging.
Step 2
Eat a high-protein breakfast every day so you don't reach for coffee and donuts instead. Consume hot instant oatmeal with sliced fruit, low-fat yogurt and 2 percent milk. Or, blend low-fat milk or soy milk in a blender with fruit, spirulina and flax seeds for a protein drink to sip on the way to work.
Step 3
Recruit a workout and diet buddy for moral support or join a group of people with the same goal. This could mean you meet up to workout out a few times a week and can call when you are tempted to pig out on ice cream and pizza or cheesecake.
Step 4
Begin with a gentle exercise program if you are out of shape so you can stick with it. For example, walk every day for 10 minutes at a mellow pace. Work up to walking 30 minutes five days a week. Bring music or a cell phone to help you pass the time. Gradually increase this to 45 minutes to an hour of cardio. You can split it into two sessions of 30 minutes each if that is more practical.
Step 5
Add resistance training to greatly increase your ability to lose weight. You can lift very light weights and do more repetitions for excellent results. Or, do low-tech, effective exercises such as skipping rope, or do push-ups at the wall or on the floor and sit-ups.
Tips and Warnings
- Throw out junk food from your kitchen and the secret stashes at home and at the office. Doing this will save you from late-night binges that can derail your hard work. Find healthy versions of favorite foods and desserts by searching online or getting tips from other friends on the same track. You don't have to go without. For example, use olive oil in place of butter when baking cookies, cakes or even pies. Use heart-healthy olive, canola, flax seed and hemp seed oils, as they are nonsaturated fats.
- If you are more than 25 pounds over a healthy weight or have high blood pressure, heart disease or have any other serious health issues, see your doctor before starting a diet and exercise program.
Things You'll Need
- Jump rope
- Vegetables
- Fruits
- Whole grains: brown rice, millet, oats, quinoa
- Low- to non-fat dairy foods
- Lean proteins: fish, poultry, beef
- Nonsaturated fats: olive, canola, flax seed, hemp seed oil
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