Weight loss pills are expensive, and you don't need pills to lose weight and keep it off. Rather, you need to create a healthy lifestyle that you can maintain for the rest of your life. Effective weight loss boils down to physics. To lose one pound of weight you need to create a deficit of 3,500 calories. You eliminate calories by reducing caloric intake, increasing physical activity or better yet, by doing both. Don't sabotage your weight loss efforts by subjecting yourself to sudden, drastic deprivation that you can't maintain. Make gradual adjustments that take you step by step closer to your ideal weight and level of fitness.
Step 1
Set goals. Determine a target for how much total weight you want to lose. Aim to lose one to two pounds per week, which is the weight loss amount that is recommended by most doctors and by the National Institute of Health at NLM.NIH.gov. To lose one to two pounds a week you need to use 500 to 1,000 calories more than you take in each day.
Step 2
Decide how much time and effort you are willing to commit to physical activity and exercise. Activity consumes calories and enhances your metabolism. Determine the kind of physical activity you want to do. According to WIN.NIDDK.NIH.gov, experts recommend 60 to 90 minutes of daily moderate-intensity physical activity for long-term weight control. Whatever you choose, set challenging but attainable goals given your schedule, history of exercise, current level of fitness, health issues, preferences, motivation and weight loss goals. Set a weekly schedule for these activities, and strive to maintain that schedule.
Step 3
Review your eating habits and target specific foods to eliminate or replace to reduce your caloric intake by 500 to 1,000 calories per day. Good targets include: routine snack foods, desserts, and pastries; fatty, sweet, fried, processed and high caloric foods; and high caloric beverages such as soda, alcohol and whole-milk.
Step 4
Learn about the food you buy, prepare and eat, and make better choices. Read caloric and nutritional labels. Do research online to identify foods and recipes that are low-fat, low-sugar, healthy and appealing. Use whole grain foods such as whole-wheat bread, brown rice, and whole grain pasta. Eat fresh fruit and vegetables. A third of your plate at each meal should be covered with vegetables. Use spices instead of butter, cheese and cream sauces to flavor your vegetables, pastas and potatoes.
Step 5
One by one, replace your "bad meals" and "bad foods" with healthier alternatives. Most people have 8 to 10 recipes they rotate through that constitute most of their meals. Experiment with healthy, low calorie meals. When you find one you enjoy, introduce it into your regular line-up. Demote or drop your high calorie meals as quickly as you can find replacements.
Step 6
Reduce your portions. Measure your servings for a while. See if you have developed a distorted sense of what constitutes a portion. Reduce your serving size from what it is presently.
Step 7
Strengthen your ability to resist hunger pangs and urges to eat high-calorie snacks and extra meals. If necessary, remove irresistible items from your pantry, fridge and shopping list. Drink water or tea to appease your hunger. Redirect your thoughts until the pang passes.
Step 8
If you do not lose weight, or stop losing weight for a couple of weeks, then go back to Step 2 and reiterate the process through to Step 8. Continue this process until you reach your target weight.
Tips and Warnings
- Weigh yourself at the same time of the day. Expect plateaus and daily fluctuations. It's your pattern of weight loss over weeks and months that is important. Discuss your plans with family members and people you share meals with. Get support, publicly commit yourself to change, and recruit your loved ones into the endeavor of eating healthy, calorie-wise meals and snacks. Improve your sleep. Chronic sleep deprivation is associated with lower metabolism and with obesity. Manage your emotional stress.
- Consult with your doctor about your plans. Discuss your overall weight loss goals, exercise plans, and intended dietary changes.
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