Losing weight is a matter of eating fewer calories than you burn. Reducing caloric intake is one obvious way to meet this equation, but creating a diet that is too strict denies your body important nutrients and inevitably fails as your willpower diminishes. While following a reduced calorie diet is one way to lose weight, there are other strategies that, when combined, may enhance your efforts. The Centers for Disease Control suggest sticking to a one- or two-pound per week weight loss goal.
Food Diary
Keep track of your food intake to double your weight loss. Researchers led by J.F. Hollis at Kaiser Permanente's Northwest Center for Health Research, Kaiser Permanente Northwest, found that participants who logged their food lost significantly more weight than those who did not undertake such behavior modifications. An effective diary may be detailed or simply notes jotted in a binder---either one makes you aware and accountable.
Exercise
Follow American College of Sports Medicine's (ACSM) recommendations and increase exercise to encourage weight loss. Go for five, 60- or even 90-minute sessions of moderate intensity cardiovascular exercise weekly. Make sure you get your heart pumping and your sweat dripping. ACSM notes that exercise may be approached in shorter bouts---so even 30 minutes in the evening and 30 in the morning count.
Moderate Alcohol
Alcohol can add significant calories to your diet without providing nutrients or satisfaction. Drinking too much can also loosen your inhibitions and lead to overeating. A mixed drink such as a margarita may contain 400 or more calories. To keep calories to a minimum, stick to just one glass of wine or a light beer if you choose to drink alcohol.
Eat Soup
The journal "Appetite" showed in a study from Pennsylvania State University that starting your meal with a serving of soup can decrease your overall calorie consumption by as much as 20 percent. Go for broth-based soups instead of calorie- and fat-laden chowders or creamed soups.
Move
Find excuses to move more during the day---even when you are not exercising. Activities like shopping, cleaning house and pacing while on the telephone comprises 15 to 50 percent of your daily calorie burn. Burn an extra 250 calories a day in these "easy" ways and lose a one-half pound per week.
Television
In addition to airing commercials for tempting treats, television discourages activity and encourages mindless nibbling. Engage in an activity that uses your hands or go for a walk instead of vegging in front of reality shows. Turn off the television during dinner so you can actually enjoy your meal and feel satisfied.
Discretionary Calories
Significantly reduce your intake of discretionary calories---such as soda, candy, cookies and processed snack foods. These foods provide very little nutrition and usually contain a lot of calories and sugar. Reserve them for special occasions like birthdays and holidays, and when you do indulge, go for small portions.
Breakfast
The University of Colorado Health Sciences Center concluded that regular breakfast consumption promotes weight loss. They reached this conclusion after reviewing information gleaned from over 5,000 successful weight-loss participants. Try to make a balanced breakfast---pour low-fat milk over whole-grain cereal or grab a banana with a tablespoon of peanut butter.
Almonds
Almonds, as a snack, may seem high in calories and fat; however, a study published in the "British Journal of Nutrition" in 2007 showed that an additional 3 ounces per day actually might help with weight loss. Almonds seem to make people feel more satisfied, so they eat less at other times during the day.
Dairy
Five daily servings of dairy expedite weight loss when compared to three daily servings. The study, performed at Curtin University, Australia, in October 2009, also reported high-dairy consumers lost more total fat. Be sure to stick to low-fat dairy products to minimize consumption of saturated fat.
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