Long-term weight loss takes work. You’ll likely spend hours researching diet plans, tracking calories, and measuring portions. But it’s worth it. In fact, research suggests that people who are successful at long-term weight loss are those who commit to making permanent lifestyle changes. If you’ve been struggling with weight loss for months or even years, you might be tempted to just give up. But here’s what you need to know about getting fit over the long term:
• Be realistic. “You won’t drop pounds overnight,” says Dr. David Katz, director of Yale University’s Prevention Research Center. And while losing 10 to 15 pounds a year isn’t unrealistic, you shouldn’t set your expectations unrealistically high either, he adds.
• Don’t wait till you’re perfect. This is where most diets fall short. They require perfectionism, which often leads to giving up because you haven’t reached your goals yet. Instead, focus on small improvements each week. For example, if you normally eat three meals a day, try cutting out one meal per week. Or, if you typically walk during lunchtime, start walking 30 minutes every Tuesday.
• Accept that there will always be setbacks. When you do slip up, don’t beat yourself up. Just pick yourself back up and keep moving forward.
• Set a goal. A good place to start is by setting a date for when you’d like to reach your ideal weight. Then, write down your plan. For instance, if you want to lose 20 pounds by summer 2017, you could write down things like:
• Eat breakfast every morning.
• Drink water throughout the day.
• Exercise five times a week.
• Track your calorie intake.
• Keep a journal detailing everything you eat and drink.
• Avoid emotional triggers such as stress.
• Reward yourself for sticking to your plan.
How to Lose Weight Fast in 3 Simple Steps
If you want to drop those extra pounds fast, you don’t necessarily need to go on a crash diet or starve yourself. In fact, a healthy lifestyle change is probably the best way to shed pounds without resorting to extreme measures. Here are three simple steps to start losing weight today.
1. Eat More Vegetables
Vegetables are packed full of fiber and nutrients like vitamins and minerals that boost energy levels and keep you fuller longer. They also contain fewer calories than meat and dairy products. Try adding vegetables to your lunchbox each day, or try making vegetable soup for dinner.
2. Drink More Water
Drinking water helps you feel less bloated and boosts metabolism, helping you burn more calories throughout the day. Aim to drink 8 glasses of water a day, but remember that calorie free beverages count too. If you’re thirsty, reach for a glass of seltzer rather than a sugary soda.
3. Get Moving
Exercise doesn’t just make you look good—it actually makes you thinner. Studies show that people who exercise regularly tend to eat fewer calories overall, even though they may consume similar amounts of high-calorie junk food. Exercise also increases your energy level, which leads to increased activity. When you combine regular physical activity with sensible nutrition choices, you’ll naturally see faster weight loss.
Eat protein, fat, and vegetables
Eating a balanced diet is important for maintaining good health. A healthy diet includes three main components: proteins, fats, and carbohydrates. Proteins are used for energy and growth, while fats provide essential fatty acids needed for cell structure and function. Carbohydrates supply energy and are found in fruits, vegetables, breads, cereals, pasta, rice, potatoes, beans, legumes, milk products, eggs, nuts, seeds, and lean meats.
The World Health Organization recommends eating five portions of fruit and vegetables per day. This equates to about 400 grams of fruit and vegetables per person daily. However, it is recommended that adults eat no more than 30% of total calories from saturated fat. Eating too much fat can lead to obesity, heart disease, stroke, diabetes, and some cancers. People who consume less than 10% of total calories from added sugars tend to weigh less compared to those who consume high amounts.
Healthy protein sources include:
meat:beef, chicken and pork
fish and seafood:salmon and trout
beans, legumes, quinoas almonds, peanuts, pecans, pistachios, walnuts, almonds, cashews, hazelnuts, macadamia nuts, Brazil nuts, pine nuts, pumpkin seeds, sunflower seeds, flaxseeds, hemp seeds, chia seeds, and soybeans
“Vegetarian Protein Sources”
vegetables:broccoli, cauliflower, carrots, spinach, cabbage, kale, lettuce, tomatoes, cucumbers, zucchini, turnips, peas, potatoes, sweet potatoes, onions, garlic, mushrooms, peppers, celery, green beans, broccoli, brussels sprouts, radishes, rutabagas, eggplant, squash, winter squashes, summer squashes, watermelon, cantaloupe, honeydew melon, kiwi fruit, mangoes, apples, pears, papayas, bananas, oranges, tangerines, grapefruit, lemons, limes, and avocados.
Even moderate amounts of body fat loss can result in significant health benefits.
The average American gains about one pound per month—and loses about half that amount during the holidays. But research suggests that people who lose just five percent of their total body weight are likely to experience significant improvements in blood sugar levels, blood pressure, and blood lipids. This small change could reduce the risk of diabetes, heart disease, stroke, cancer, arthritis, and osteoporosis.
Weight loss doesn’t happen overnight. Most people require several months to reach their target weight. However, most people do eventually achieve their goals. Once you’ve reached your ideal weight, keep it there by making healthy choices every day. If you slip up once in awhile, don’t beat yourself up. Just get back on track ASAP.
Set realistic weight loss goals
As far as I’m concerned, there are three types of people in the world: those who think big, those who think small, and those who don’t think at all.
If you want to lose weight, it makes sense to start out with smaller goals. You’ll feel better about yourself, and you won’t be disappointed if you fail to reach your target.
For example, let’s say you’re aiming to drop 10 pounds (4.5 kilograms) over the next six months. This isn’t unrealistic because it’s easy enough to achieve, and it’s achievable without making drastic changes to your lifestyle.
You could try setting yourself a weekly target of losing one pound (0.5 kilogram) per week.
This way, you’ll still be able to see progress, even if you miss a few weeks here and there.
It may sound like a lot of work, but it will pay off when you look back at photos of yourself after six months and realize how great you look!
When you first begin any new exercise program, you should ease into things gradually. Start with short walks or light jogging for 20 minutes each day. Gradually increase your activity level until you’re doing 60-minute sessions four times a week.
Once you’ve built up some stamina, you can add strength training to your routine.
Strength training is an excellent way to build muscle mass and burn calories at the same time.
There are many different exercises you can perform, including pushups, squats, lunges, sit-ups, crunches, planks, and pull-ups.
Choose activities that you enjoy
You may find that certain activities cause you to gain more weight than others.
For instance, if you love running, then you might find that you put on weight while walking around town.
However, if you hate running, then you’ll probably find that you lose weight while playing tennis or swimming.
So choose activities that you enjoy, and make sure they fit into your daily schedule.
Healthy Ways to Lose Fat
Losing weight isn’t just about eating healthy foods and exercising regularly; it’s also about making smart choices when it comes to food and exercise.
If you’re trying to shed pounds, you need to eat fewer calories than you burn off each day. To help you figure out exactly how many calories you should be consuming daily, use this calorie calculator. Then, find a diet plan that fits your lifestyle and preferences.
When it comes to losing weight, there are two types of diets: low-calorie and low-fat. Low-calorie diets limit the number of calories you consume each day, while low-fat diets restrict the amount of unhealthy fats you eat. Both types of diets work well, but some experts recommend sticking to one type of diet over another.
These diets typically include lower amounts of carbohydrates, protein, and/or fat. They may also include reduced portions of fruits and vegetables.
• Easy to follow
• Effective at helping you lose weight
• May cause hunger pangs
• Can lead to nutrient deficiencies
These diets focus on reducing the amount of saturated and trans fats in your meals. They often include higher levels of whole grains, legumes, and other plant-based proteins.
Highly effective at helping you lose weight.
• More difficult to follow
• May cause hunger pains
• May not provide all the nutrients needed by your body
The best diet depends on your personal goals and health needs. If you want to lose weight, try following a low-calorie diet. However, if you have diabetes, heart disease, high blood pressure, or high cholesterol, you may benefit from a low-fat diet. Talk to your doctor before changing your current diet.
Healthy Ways to Lose Weight Conclusion
In conclusion, losing weight isn’t always about starving yourself or exercising until you drop. Sometimes, it’s simply about finding new ways to eat healthy foods and move around more. These days, there are tons of options available to us when it comes to staying fit and trim. From diet pills to protein shakes, from yoga classes to walking groups, there’s never been a better time to take control of your health and well-being than right now.