howtoloseweight
Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the best way to lose weight and keep it off is to make lasting lifestyle changes. These healthy changes include eating a balanced diet and moving more each day.
Here are six tips to help you start your weight-loss journey.
1. Make sure you're ready
Long-term weight loss takes time and effort. So be sure that you're ready to eat healthy foods and become more active. Ask yourself the following questions:
Do I have a strong desire to change habits to help me lose weight?
Am I too distracted by other pressures?
Do I use food to cope with stress?
Am I ready to learn new ways to cope with stress?
Do I need other support — either from friends or healthcare professionals — to manage stress?
Am I willing to change my eating habits?
Am I willing to change my physical activity and exercise habits?
Can I spend the time it takes to make these changes?
Talk with your healthcare professional if you need help taking charge of stress. Lowering stress can help you make long-term healthy lifestyle changes.
2. Find your inner drive
No one else can make you lose weight. You need to make diet and physical activity changes to help yourself. What will give you the burning desire to stick to your weight-loss plan?
Make a list of reasons why weight loss is important to you. The list can help you stay inspired and focused. Maybe you want to boost your health or get in shape for a vacation. Think of your goals on days when you don't feel like eating healthy foods or moving more. Find other ways to stay on track too. For instance, you could post an uplifting note to yourself on the refrigerator or the pantry door.
It's up to you to make the changes that lead to long-term weight loss. But it helps to have support from others. Pick people who will inspire you. They should never shame you or get in the way of your progress.
It's best to find people who will:
Listen to your concerns and feelings.
Share your goal to lead a healthy lifestyle.
Do active hobbies with you or help you make healthy menus.
Your support group can help you stick to your healthy changes.
If you prefer to keep your weight-loss efforts private, take some steps to stay on course. Track your diet and exercise in a journal or an app. Also track your weight. Review your progress and make changes as needed.
3. Set goals you can reach
Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week over the long term. To do that, you'll need to burn about 500 to 750 calories more than you take in each day.
Losing 5% of your current weight may be a good goal to start with. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this amount of weight loss can lower your risk of some long-term health conditions. Those conditions include heart disease and type 2 diabetes.
It can help to set two types of goals. The first type is called an action goal. You can list a healthy action that you'll use to lose weight. For instance, "Walk every day for 30 minutes" is an action goal. The second type is called an outcome goal. You can list a healthy outcome that you aim to have. "Lose 10 pounds (4.5 kilograms)" is an example of an outcome goal. An outcome goal is what you want to achieve. But it doesn't tell you how to get there. An action goal does. You set action goals so that you can make healthy changes.
4. Enjoy healthy foods
To lose weight, you need to lower the total calories you take in from food and drinks. But your meals can still be tasty and simple to make.
One way that you can take in fewer calories is to eat more fruits, vegetables and whole grains. These are known as plant-based foods. They're low in calories and high in fiber. Fiber helps you feel full. You can eat many kinds of plant-based foods to help you reach your goals.
Follow these other diet tips too:
Eat at least four servings of vegetables and three servings of fruits a day. Snack
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