Once you’ve made the commitment to lose weight, you may be eager to reach your goals. With small changes in diet and activity level, you may lose weight quickly
Healthy meal options
. High-fiber foods.
Manuals or strength-training equipment.
Start eating a diet of almost exclusively lean protein, fish, green vegetables, healthy nuts and healthy fats. Fruits are ok, but should be used in moderation because it contains sugar.
Reduce your portion size. After a moderately sized meal, wait 30 minutes before deciding if you are still hungry. Chances are you will be met without extra food. It is important to look at the serving size snacks as well.
Add fiber to your diet to help your digestive system work effectively.
Drink at least 8 glasses of water a day. A dehydrated body will retain water in unflattering places.
Drinking 5 cups of green tea a day. The tea contains beneficial antioxidants that can help you lose extra calories.
Exercise regularly. High-level aerobic activities, such as jogging, brisk walking, cycling, aerobics classes or swimming will help you burn calories and stay healthy. Your routine should consist of at least 30 minute sessions four times a week. Consider using a personal trainer if you need extra guidance and motivation.
Add weight-training component to your physical condition at least twice a week. Manuals or strength-training equipment can help you tone your muscles and increase your metabolism.
Weigh yourself often. Close observance of your weight will let you make changes in your diet or exercise schedule if necessary.
Tips and Warnings
Explore a wide range of weight loss options before settling on a plan that will help you reach your specific needs. Fitness Tips for Life offers a variety of options (see Resources below).
Be realistic with your expectations. It is possible to achieve weight loss rather quickly, but it will take hard work and strict adherence to your diet plan. Be careful not to set your goals so high that you get frustrated over not reaching them and leave your diet completely.
Take a multivitamin to help replace essential nutrients you may be missing while changing the eating style.
Avoid skipping meals. Reducing calorie intake to drastically low levels will cause your metabolism to slow down, which can cause you to lose weight more slowly.
Do not try to lose more than 2 pounds a week. Rapid weight loss can be dangerous to your health and most dieters who lose weight too quickly end up gaining the weight back in the long run.