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Essential Weight Loss Tips

Successful weight loss requires consistent efforts and permanent lifestyle changes, according to the National Heart Lung and Blood Institute. Set realistic and attainable weight loss goals that are measurable for short- and long-term success. You can achieve long-lasting results by making smart choices that replace your favorite foods with healthy versions to decrease daily calorie consumption. Then increase your physical activity to rev up your metabolism and burn more calories as catalyst for weight loss.

  1. Eating Habits

    • Gauge your daily calorie intake through your portion sizes. Eating five small meals throughout the day results in fewer calories consumed and keeps your blood sugar stable. It also prevents overeating. The United States Department of Agriculture recommends getting the most nutrients for your calories by making sure that 50 percent of every meal consists of vegetables or fruits. Avoid saturated fat by choosing fat-free dairy products and opt for healthy unsaturated fats by using canola oil when cooking.

    Physical Exercise

    • Increase your physical activity with exercises such as walking, running or any other sport you enjoy to burn more calories on a daily basis. Fitness expert Eugenie Jones stresses the importance of easing into any new fitness activity to avoid injuries and exhaustion. Alternate strength training with cardio exercises to build more muscle mass, which helps you burn more calories even when you are not working out, as muscle tissue has a higher metabolic rate than fat.

    Goal Setting

    • Set short-term goals in weekly increments and long-term goals in monthly increments. The NHLB Institute recommends shooting for no more than two pounds of weight loss per week during a time frame of up to six months to avoid losing muscle mass or causing health issues such as dehydration. Keep in mind that muscle is more dense than fat tissue, which might affect your weekly weight loss results.

    Progress Tracking

    • Track your weight-loss progress with weekly weigh-ins and determine your body-mass index, or BMI. Your BMI factors into "your risk for developing obesity-associated diseases," according to the NHLB Institute. It is calculated by dividing your weight in kilograms by the square of your height in meters, with healthy values ranging from 18.5 to 24.9. In a successful weight-loss program your BMI should decrease. Record the number of calories and types of food that you consume on a daily basis in a food diary to stay on target.

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