What do you need to do to lose weight? The answer to this question can be found in a carefully planned program. Losing weight involves proper nutrition, training, supplementation, and a variety of resources that can be specifically designed to meet that goal.
There are many popular programs that promise to help you lose weight; however, the safest and most effective method is to burn more calories than you consume on a daily basis.
To lose weight, you will need to adopt a healthy lifestyle. According to the Centers for Disease Control and Prevention, maintaining a healthy weight isn’t just about a diet or program; it’s about a long term healthy lifestyle that involves physical activity and conscious eating choices.
That being said, everyone’s body is different; nevertheless, the following tried and true methods should be at the heart of a well rounded weight loss program:
1. Aerobic Exercise
The Centers for Disease and Control recommends 30 to 60 minutes of daily moderate physical activity. Even a 60 minute walk can burn up to 500 calories.
To put that into perspective, if you walk five days a week, you will have burned 3,500 calories.
According to the American Academy of Sports Medicine, one pound of fat contains approximately 3,500 calories. In this daily 60 minute walking routine, you should lose one pound of fat per week. A goal of losing one to two pounds of fat a week is the safest method according to the CDC.
2. Have an Effective Routine
You may need to experiment with several different programs until you find one that works for you. Because everyone’s body is different, what works for one person may not be effective for you.
When designing your routine, keep it simple, and remember to utilize exercises that get your heart pumping. A weekly combination of cardio and weight training exercises will be the most effective approach to losing and keeping the weight off.
3. Check Out on Eating Habits
Unhealthy eating habits can be a leading contributor to rapid weight gain. Here are some examples of poor eating choices:
- Eating too fast
- Always clearing your plate
- Habitually eating
- Skipping breakfast
- Eating large portions
4. Have Proper Diet
According to the USDA, a healthy diet consists of fruits, whole grains, vegetables, lean meats, and low- fat dairy. For optimal results, it’s best to avoid foods that are high in fat and sugar.
Foods such as white breads and pastas are often responsible for packing on the pounds. These types of foods should be avoided or at least minimized. Also, along with eating the correct foods, portion control is also important.
5. Avoid Fad Diets
Fad diets often make unrealistic promises. Before starting one of these well-marketed diets, get nutritional advice from a registered dietitian. Be cautious of the diet plans that overemphasize a specific food group.
According to the United States National Institute of Health, some of these diets are so low in carbohydrates that they cause the body to lose fluid. The problem with the rapid fluid loss is that once the body becomes rehydrated, the weight will come right back.
6. Cut Back on Soda
Soda often contains up to 40 grams of sugar per 12 ounce can. Your body will convert that sugar to fat. Another problem with soda is that it’s easy to drink a 12 ounce can in a short period of time and still be thirsty.
7. Drink Enough Water
The human body is composed primarily of water; therefore, water is essential to the overall health and vitality of your body. Water allows you to stay hydrated, while it can also make you feel full at the same time. And perhaps the best benefit is that water has zero calories.
8. Include Fiber in Your Diet
Fiber is beneficial to your digestive health and has the added benefit of making you feel full. Foods such as whole grain cereals, breads, and fruits are often excellent sources of fiber. A goal of between 20 to 30 grams of fiber daily should be adequate.
9. Moderate Alcohol Consumption
Like soda, alcohol is empty calories for your body. Many drinks contain upwards to 500 calorie per 8 ounce drink. Also, drinking alcohol lowers your inhibitions. This can lead to drinking too much as well as overeating. Too much alcohol can also cause your body to be dehydrated.
10. Positive Attitude Matters
Like many endeavors, your attitude will ultimately dictate your possible success or failure. When you’re in the gym, you should visualize yourself actually shedding pounds.
Don’t underestimate the power of your mind. A good attitude will allow you to have the proper discipline that is vital to a healthy lifestyle.
Many diets can be compared to fashions that will come and go depending on the trend of the day. That can’t be said for a lifestyle that incorporates healthy eating choices and regular physical activity.
By following this 10 step program, you will be on your way to losing weight. It’s not an easy road, but with a little patience and some discipline, you can meet your weight loss goals.