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What to Do to Lose Weight

Many of us are constantly trying to drop excess pounds as quickly as possible. Every few months there's a new fad diet or pill that promises to give us the body we've always dreamed of having. But there really is no secret to weight loss. There is no magic pill or herbal concoction that will erase those pounds. But here are some helpful suggestions.

  1. Healthy Diet

    • You don't have to starve yourself to lose weight. But you do have to pay attention to your food intake and make sure not to eat too much. Eating junk food, fried food, fast food and other foods high in fat will ultimately cause your waistline to expand. It is imperative to avoid unhealthy foods and stick instead to a diet of lean meats like chicken and fish, lots of vegetables and leafy greens like spinach, fruits, and whole grains like wheat. Try to eat no more than 2,000 to 2,500 calories a day, as recommended by the Food and Drug Administration (FDA). Consult a doctor or nutritionist for information on how many calories you should eat per day based on your weight and height.

    Cardiovascular Exercise

    • Cardiovascular exercise, like running, jogging, power-walking, swimming and biking, is the best type of exercise to burn off excess fat. Cardiovascular exercise engages the body to shed pounds, unlike strength training, which builds and tones muscle and burns off fat at a much slower pace. If you are not an avid exerciser, start out with about 30 minutes of cardio three times a week, and gradually move up to an hour of cardio three times a week. Remember to take breaks between workouts to allow your muscles to recuperate. Little things like taking the stairs instead of the elevator or walking to places within a one-mile radius instead of driving can make a huge difference in calories burned and weight lost.

    Everything in Moderation

    • Instead of eating three large meals a day, eat five or six small meals. This will help stave off hunger between meals. Eat healthy snacks like carrot sticks or whole grain crackers instead of high-fat snacks like chips and cookies. If you can't commit to exercising for a full 30 minutes, try to incorporate at least 10 minutes of cardio into your daily routine, whether it be stair-climbing or power-walking. Little things like these can go a long way toward helping you drop a few pounds every month.

      Once in a while, treat yourself to something decadent like ice cream or fried chicken. Don't deprive yourself. Deprivation often leads to binge eating--consuming a large amount of food in a short period of time--which ultimately prevents effective weight loss.

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