5 Ways to Lose Weight and Keep it Off

5 Ways to Lose Weight

The best way to lose weight is to create a plan that you can stick with over time. Studies show that people who lose weight and keep it off do so by following a low-calorie eating pattern, getting enough sleep and staying physically active. These behaviors, when combined with a healthy dose of motivation and perseverance, are the recipe for long-term success.

To get started, consider the motivations that drive you to weight loss – whether it’s a desire to fit into your favorite outfit or better health. Writing down these reasons can help you stay on track, especially when temptation strikes. Try posting them where you can see them, such as on your refrigerator or pantry door. It’s also important to enlist a support team – choose people who will cheer you on and offer encouragement without judgment, embarrassment or sabotage.

Eating a balanced diet, including lean protein, whole grains and fruits and vegetables is key to losing weight and keeping it off. Avoid fad diets and techniques, as they are not sustainable for the long term and can be unhealthy.

5 Ways to Lose Weight and Keep it Off

One of the best ways to decrease your calories is by drinking water instead of sugary sodas, tea and coffee. It may seem simple, but replacing these empty calories with a glass of water can help you cut hundreds of extra calories a day. You can even add a squeeze of lemon or orange for flavor to help quench your thirst.

Another easy calorie reduction tip is to slow down your meals. It takes about 20 minutes for your brain to get the signal that you are full, so by taking more time between bites, you can reduce the amount of food you eat.

It’s also wise to replace processed foods with their more nutritious counterparts. Aim to limit the number of packaged foods you eat, such as cookies, chips, crackers and candy. If you’re eating six of these items per week, try to slowly drop them each week until you’re down to five or less. Instead, eat more fresh, whole foods, such as baby carrots with hummus, a handful of nuts or natural peanut butter on an apple.

Any type of physical activity is good for you, but incorporating at least moderate strength training exercises two to three times a week helps build muscle, which burns more calories at rest than fat does. It’s a great way to speed up your metabolism and make it easier to lose weight. Being sedentary for too long, such as by watching television or surfing the Internet, can lead to weight gain. If you find yourself doing these activities, try to find other ways to spend your time that involve more movement, such as walking the dog or cleaning the house.