You don't need to follow a specific diet or listen to the guru of the hour to lose weight. The truth is that there are no magical secrets to help you lose weight and the best way to lose weight is to make gradual changes you can sustain for the long run.
Setting Up Goals
Knowing where you want to go is the first step to successfully lose weight. While you might have 20 lbs. or more to lose, it's important that you set realistic goals, or you run the risk of being disappointed and wanting to quit when you don't reach them. For example, the average weight loss is 1 to 2 lbs. a week, and aiming for extreme losses is both unrealistic and unhealthy. Instead, choose a specific date and figure out how much you want to lose by then. Then, divide that number by the number of weeks you have so you'll know what your weekly goal should be.
To keep track of your progress, start a journal. Record everything you eat, the changes you are making, your exercise routine and what affects your efforts, such as whether you eat differently (or more) when you're stressed or sad.Dietary Changes
The best, most effective way to lose weight is to make changes you can live with, rather than following a strict diet for a short period of time and then returning to your previous eating habits. If you don't want to follow a structured eating plan, your best bet is to cut down on foods that are high in calories but provide little nutritional value, such as fried snacks, pastries and sodas. Follow up by switching to healthier versions of the foods you love. For example, drink unsweetened soymilk or skim milk instead of full-fat dairy products and switch to leaner proteins--turkey and fish instead of red meats.
To prevent your blood sugar from falling, try to eat five to six small meals throughout the day. This will control cravings and keep you full, so you will be less tempted to indulge in unhealthy foods. Eating frequently also speeds up your metabolism, forcing your body will burn more calories simply by going through the process of digestion. To control the size of your portions--without even realizing it--switch to smaller plates. Salad plates (7 to 9 inches wide) work well.
To prevent your blood sugar from falling, try to eat five to six small meals throughout the day. This will control cravings and keep you full, so you will be less tempted to indulge in unhealthy foods. Eating frequently also speeds up your metabolism, forcing your body will burn more calories simply by going through the process of digestion. To control the size of your portions--without even realizing it--switch to smaller plates. Salad plates (7 to 9 inches wide) work well.
Exercise
While 30 minutes of daily exercise will keep you in good health, you will need to do at least 45 to see a difference on the scale. If you haven't exercised in a while, start slowly and build up to 90 minutes of activity by adding five minutes to your routine every week. In addition to four to five days of cardio, you should also be doing at least three days of resistance training every week. Or, you can try interval training, in which you can combine all exercises into a single routine, alternating high-intensity and lower-intensity bursts--of a few minutes each--of activity. Almost any type of aerobic activity is fine. Choosing what you enjoy will make it more likely that you'll stick to it. So, whether you like walking, hiking, riding a bike or taking dancing lessons, focus on doing just that .
Read more: http://www.livestrong.com/article/99898-easy-steps-follow-lose-weight/#ixzz1Arksuoew
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