Losing five, 10, or even 20 pounds might seem overwhelming, especially when you look at all the advice available in the media. It can be difficult to determine what you should do to lose weight, what things you should avoid and where you can go for help. But weight loss is not really that complicated. It relies on a simple combination of proper nutrition and consistent exercise. Once you determine that and commit to losing weight, you are well on your way.
Eat Right
Eat a healthy diet of nutrient-rich foods. Avoid empty-calorie foods. Consume lean meats, fish, fruits and vegetables, whole grains and nuts. Avoid foods that are high in sugar, fat and starch, such as sweets, fast foods, potatoes and fatty meats. Limit your intake of dairy products, especially those that may have a great deal of added sugar.
Exercise
Get plenty of exercise, including cardiovascular and strength training. It is important to keep moving as much as you can if you want to lose weight. Running, walking, swimming and dancing are all good activities to help you shed the pounds. The important thing is to get your heart rate up and break a sweat for 30 minutes at least five times a week.
You also need to include strength training in your weight loss plan. Muscle burns fat and calories, and the more muscle you have the more you burn. If you are new to strength training, it is a good idea to take a class at a gym or work with a personal trainer. Stick to full-body exercises that tone multiple body parts at once, rather than isolated exercises that only work one body part at a time. Full-body exercises burn more calories and are more time efficient.
Hold Yourself Accountable
Keep track of calories in and calories out. If you consistently expend more calories in a day than you take in, you will lose weight. Keep a food journal. Log your calories consumed, the type of exercise you did for the day and how many calories you burned. Some people find it helpful to buy a biometric monitor that you wear on your wrist, which measures your heart rate and counts your calories burned.
Drink Water
Drink plenty of water. Drinking water helps people lose weight for a number of reasons. If you are drinking water, you are probably not drinking sugary sodas and fruit juices, which can cause you to gain weight. Drinking a big glass of water when you feel hungry can help make you feel full and satiated so that you do not snack. Water helps the body rid itself of excess fats and toxins that can cause weight gain. Try to drink at least eight to 10 glasses of water every day.
Jody Braverman is a Seattle-based personal trainer, yoga instructor, and health and fitness writer. Contact her with comments or questions at JodyBraverman@gmail.com.
Added on 05/03/2010
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