How to Learn Strategies for Weight Loss

Losing weight -- and keeping it off -- is hard to do. Fad diets promise large amounts of weight loss in short periods, which is good for a quick fix. But despair can soon set back in when the scales start climbing again once you revert to normal eating. To set yourself up on a successful weight loss regimen, there are certain things you need to remember.

Instructions

• 1

  Organize yourself when it comes to the food you put in your mouth. The Mayo Clinic recommends eating only 75 calories daily of sweet things, three to five portions of fats, three to seven portions of lean protein and dairy, four to eight servings of healthy carbohydrates, unlimited fruit with a minimum of three, and unlimited vegetables with a minimum of four.

• 2

  Determine your daily calorie requirements and start counting the calories in the food you eat. At the end of each day, write down what you have eaten and plan your food for the following week or even month. Keep a shopping list handy and add to it when things occur to you, and when you do go shopping, shop the perimeter of the store. Helpguide states, "In general, the healthy eating ingredients are found around the outer edges of most grocery stores." Stick to your list and avoid browsing. Do not go shopping when hungry as you will be more inclined to buy empty calories -- those that are high in calories but contain little nutrients. Don't bring food into the house that will tempt you.

• 3

  Set realistic goals and write them down. One to two pounds weight loss on a weekly basis is a safe, realistic and achievable goal. The Mayo Clinic recommends setting SMART goals: those that are specific, measurable, attainable, relevant and time-limited. Walk for 30 minutes a day, five days a week for the next month and log your results. If you are new to exercise, start slowly by walking for 10 minutes and build your time.

• 4

  Regulate your body sugar by eating regularly. Pamela Peeke, M.D., M.P.H., assistant clinical professor of Medicine at the University of Maryland School of Medicine and author of the national best-seller Fight Fat After Forty, recommends eating every two to three hours. Eat snacks that have a high-quality protein and a healthy carbohydrate such as low-fat yogurt and fruit, and stock your cupboards with healthy snacks.

• 5

  Share your weight loss journey with those who will support you, whether they are friends, family, your dietitian or Weight Watchers. A support system is vital to long-term weight loss and can be a source of inspiration when it comes to your food choices.

• 6

  Eat foods that you like, but in moderation. Allocate no more than 200 calories daily to these foods to help you not to feel deprived, which could lead to cravings.

• 7

  Drink eight to 10 glasses of water daily. Not only will it help you to feel fuller for longer, water is necessary to flush toxins and waste from your body.