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How to Lose Weight and Manage Your Weight

While some people eat whatever they want and never gain weight, others struggle with trying to lose just 1 pound. And once the weight is lost, keeping it off often creates another challenge. When creating a weight-loss plan, it is important to make sure the plan is realistic and sustainable over time.

  1. Losing Weight

    • Weight loss occurs when you burn more calories you than take in. This is achieved by eating less and/or exercising more. If your weight-loss attempts have failed in the past, try to identify what went wrong. Losing and maintaining your weight requires a permanent lifestyle change. In order for this to happen, the changes must be practical. For example, there is a high probability that a diet plan that leaves you feeling hungry will fail.

    Set Goals

    • Check your current weight and determine how much you want to lose. Calculate the number of calories you normally eat. One pound equals approximately 3,500 calories. To lose 1 pound per week, reduce your daily intake by 500 calories or 1,000 calories to lose 2 pounds. Be realistic about your goals and set milestones. For example, start with losing 5 pounds in 30 days. Weigh yourself weekly to monitor progress. To get the most accurate weight, weigh yourself first thing in the morning after having a bowel movement. Celebrate achieved goals with a non-food treat.

    Change How You Eat

    • While reducing your caloric intake is critical to losing weight, the types of foods you eat are important too. Plan your meals in advance to avoid the temptation to eat something unhealthy. Foods high in fiber such as fruits and vegetables digest slower, helping you to feel full longer. Read food labels, paying close attention to portion sizes. Eating large portion sizes potentially leads to overeating. Make eating healthy foods the focal point of your diet plan while still allowing yourself to occasionally indulge in your favorite less-healthy foods.

    Get Moving

    • Try to engage in at least 30 minutes of moderate exercise a day.

      Weight loss occurs quicker if you combine eating less with physical exercise. The number of calories burned varies based on the type, length and intensity of the activity. For example, one hour of high-impact aerobic exercise can burn approximately 500 calories, while walking can burn 200. Create an exercise routine that you can manage on an ongoing basis even after you achieve your weight-loss goals. If time is an issue, look for ways to incorporate exercise into your normal routine, such as walking during your lunch break.

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