Effective Weight Loss Tips

Effective weight loss should incorporate a slow and steady rate of losing weight, as this is the best way to maintain long-term weight loss. You'll find that a combination approach, one that includes a healthy eating plan and exercise, will help shed pounds better than following one approach alone.

Consider Your Caloric Needs

• Losing weight comes down to basics: expend more calories than you take in and weight comes off. Different people, however, have different caloric needs. Women usually need to take in fewer calories than men to lose weight, mainly because men have more muscle mass, which is better at burning calories than body fat. Caloric needs also vary according to age.

  When determining how many calories to take in each day, keep in mind that the American College of Sports Medicine suggests that women eat no fewer than 1,200 calories each day and men no fewer than 1,800. Not eating enough can be just as bad as eating too much when it comes to weight loss. Aim to lose one to two pounds per week for a healthy loss that's sustainable.

Eat the Right Foods

• Besides eating the right number of calories to lose pounds, the best weight loss plan needs to incorporate healthy foods such as plenty of fresh fruits, vegetables, whole grains, lean meats and fiber. Good-for-you foods not only provide your body with the fuel it needs to function, but they make you feel full for longer periods of time, unlike junk food. Stock your house with healthy foods and throw out the junk so you're not tempted to reach for high-calorie, non-nutritious foods.

  Drink enough water every day. It may help to drink a glass of water before each meal; the liquid helps you feel fuller, making it possible for you to eat less. People sometimes confuse thirst with hunger. By drinking enough water, your body is less likely to feel hungry when you're really just thirsty.

Move Your Body

• Another component to weight loss is exercise. Try to fit in 30 minutes of cardio exercise about five times per week. Good cardio exercises include walking, jogging, running, aerobics, biking, rowing and kickboxing. Cardio burns calories and keeps your heart healthy.

  You also should incorporate strength training to build lean muscle, which burns more calories than an equal amount of fat. Lifting free weights won't make women "bulk up," but it will help them burn more calories

Inspire Yourself

• Use whatever inspiring tools you need to keep yourself motivated. This can be anything from a picture of you at your goal weight on the refrigerator, motivational sayings tacked over your bathroom mirror, a bikini that you want to fit into or your favorite pair of pants that you haven't been able to wear since you gained weight.

  When setbacks occur, don't give up on your healthy lifestyle. Try to learn from it and vow to get right back into good eating and exercising habits.