What is your New Year's resolution? If you're like many Americans, you want to lose weight. How do you go about reaching this goal? It's not going to be easy, and results may not come as quickly as you've hoped, but losing weight, eating healthier and exercising can add years to your life, so don't give up.
1. Mix exercise with dieting.
To lose one pound in one week, you'd need to take in 3,500 fewer calories. This means 500 less calories each day. Cutting calories alone can be hard to do every single day, so add in some exercise. Simple things make a difference, like walking to school or work or taking the stairs instead of the elevator.
2. Eat smaller meals more often.
Skipping meals will help you lose weight in the short run, but it will also cause you to overeat. Starving yourself for hours at a time and sitting down to a huge feast isn't the way to lose weight. Not eating for an extended period of time causes your metabolism to slow down. This means that the body will burn fewer calories. Eating raises your metabolism, so your body is able to burn more calories. Eating smaller meals and snacking between meals keeps the metabolism at a high level throughout the day. This is an easy way to aid weight loss without ever feeling excessive hunger or overeating.
3. Read labels and watch serving sizes.
Portion control is often a problem in weight gain. The serving size is five crackers, but who honestly eats five crackers? Try to stick to the serving size and eat more nutrient-dense foods with fewer calories. Using a smaller plate can make it seem like a meal is larger. Also, try not to eat food right out of the bag or box. Pour yourself a serving and put the box away.
4. Create a detailed weight-loss plan.
You say you want to lose weight. But how will you do it? How much are you going to lose? When are you going to lose it by? Create a plan that's attainable for you. Say you're going to eat a certain number of calories each day, or you're going to exercise four times a week. Be sure your goals are attainable, and try keeping a food log to keep track of what you have eaten.
5. Allow yourself to start over.
Losing weight is not an easy process. You will have your good days, but you will also have bad days. It is OK. Don't get discouraged. So, you ate an unhealthy lunch. Do not give up on the entire day; just try to eat a healthy dinner. Also, if it seems that you have stopped losing weight do not stop eating right and exercising. You may be at a standstill with the weight loss, but you are still creating a healthier you.
Sources: American Family Physician,
Physician & Sports Medicine
