Losing weight is a common goal for many people. Most people try a diet program or plan to help achieve a healthy or ideal weight. However, dieting can be frustrating at times, difficult, expensive, and may involve only a small amount of weight loss. In addition, many studies have shown that in the long term, diet does not actually help maintain the weight that has been lost. In general, the best and most lasting weight loss is a combination of small changes in lifestyle, diet, and exercise. So if you're interested in dieting, forget about it and implement some easy lifestyle changes to help you lose those extra pounds.
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Method 1 of 3: Preparing for Weight Loss
Step 1. Set realistic goals
If your plan is to make small lifestyle changes instead of dieting, you may not lose as much weight or more slowly than other programs that count calories or certain diets.
- Set a goal of losing a little weight every week or month. Weight loss will be easier if the goals to be achieved are smaller, rather than large or long-term goals.
- Goals that are too big can result in failure to follow the program. Setting smaller, realistic goals is critical to your program's success.
- While it's unlikely that you'll be able to lose a sizable amount each week without dieting, trying to lose more than 0.5–1 kg per week is not safe. Losing more than that could mean you're not eating enough, which can lead to nutritional deficiencies because you're likely not eating enough to meet your essential nutritional needs.
Step 2. Make a list of lifestyles you can change
While weight loss doesn't require you to "diet," count calories, or limit your food intake, you will need to make some lifestyle changes. These changes are small and can be made in various aspects of your life in order to achieve your goals. These changes can be made slowly at a pace that you feel comfortable with.
- A lifestyle change should be something you are comfortable changing or adjusting to in the long run. Going back to old habits can cause you to gain weight again.
- Ideas for small lifestyle changes include taking the stairs instead of the elevator, reducing or stopping soda, exercising 2-3 times a week, or eating more fruits and vegetables.
- Remember that lifestyle changes shouldn't feel like a "diet." If so, the change may not last long term or be something you enjoy doing.
Step 3. Write a meal plan
Even if you don't follow a specific diet, a personalized meal plan can help you lose weight. You can create your own meal plan, whether by counting calories, monitoring carbohydrate intake, or focusing on protein. Use your meal plan to develop a diet that is fun and easy to follow.
- Ideally, you should consult a dietitian to develop an eating plan that works for you, taking your medical history and preferences into account.
- Plan meals for several days or a whole week. Make sure you include breakfast, lunch, dinner, and snacks.
- You can also use the meal plan to write an appropriate shopping list. This will help make your shopping event more efficient.
- If you don't plan on following any diet plan, it's still important to have a healthy and balanced diet. Include five food groups in your daily meal plan.
Method 2 of 3: Changing Your Lifestyle to Trigger Weight Loss
Step 1. Drink plenty of fluids
Drinking adequate amounts of clear, sugar-free fluids every day can help keep your body hydrated throughout the day. When you are dehydrated, your body usually sends signals such as hunger that can trigger you to eat. Eat an extra snack because dehydration can make weight loss more difficult and slower.
- Try to drink about 2 liters of water every day. These general rules are a great start. However, you may notice that your needs are more or less depending on your weight and activity level.
- Always carry a water bottle with you. Carrying a water bottle with you everywhere can help you stick to your drink throughout the day.
Step 2. Get enough sleep at night
It is recommended to sleep for 7–9 hours every night to help lose weight, in addition to a healthy lifestyle.
- Studies show that people who sleep less than 6 hours per night have a higher risk of being overweight and gaining weight.
- Get into the bedroom early and make sure you turn off all lights, TV, cell phones, or computers. This can help you sleep better.
Step 3. Adhere to a balanced diet
Eating a balanced diet doesn't mean you have to limit what you eat. However, you should eat all five food groups so that you get a variety of vitamins, minerals, and other nutrients that are important for overall health.
- Include lean protein sources in every meal. Protein helps you feel full longer and promotes weight loss. Aim to eat 85–115 grams (palm-sized) of the following foods: beef, pork, seafood, dairy products, poultry, eggs, legumes or tofu.
- Include fruits and vegetables in all menus. Fruits and vegetables are low-calorie and nutrient-dense foods (meaning they contain lots of vitamins, minerals, fiber, and antioxidants). Incorporating them into your diet can reduce the overall number of calories you consume without actually dieting. It is recommended that half or half of your plate consist of fruit or vegetables.
- Choose 100% whole grains whenever possible. Whole grains are higher in fiber and other nutrients than refined flours and are also important for health. Include one or two servings (30 grams) on most days. Whole grains include quinoa, 100% whole wheat bread, brown rice, oats, or 100% whole wheat pasta.
- This is where you have to be able to balance. You can indulge yourself, but make sure your food falls in the "varied" category and is not completely free.
Step 4. Eat healthy snacks
One of the most common reasons people stop dieting is because they feel hungry all day long. Including healthy snacks in your diet can help you stay full throughout the day and help fight hunger. Healthy snacks can maintain a stable metabolic rate throughout the day.
- Eat 1-2 snacks a day if you need them. Most healthy snacks should contain between 100–200 calories. Higher calories will not support weight loss.
- Eat snacks as needed. If you're not very hungry or your planned mealtime is near, it's best to skip the snack.
- Healthy snacks to try include: cup of cottage cheese and fruit, 50 grams of low-sodium beef jerky, 25-50 grams of cheese and carrots.
Step 5. Pamper yourself accordingly
Being able to enjoy your favorite treat or an occasional cookie is important when you're trying to find a healthy diet that's going to stick around in the long run. Even if you eat cakes or indulgent foods, you can still lose weight.
- Schedule restaurant meals, delicious pastries, or drinks into your meal plan. Make sure all that fun isn't often included. Otherwise, weight loss will be difficult to realize.
- If you're planning on pampering yourself a bit, try making another change during the day or week to compensate. Maybe you can hit the gym, go for a walk, or skip an afternoon snack.
Step 6. Talk to a doctor
Make an appointment with your doctor to discuss your goals for weight loss. Your doctor can help guide you towards a healthy and safe weight, as well as tell if weight loss is safe for you.
- In addition, doctors can provide assistance to lose weight. Some doctors use prescription appetite suppressants to promote weight loss in certain people. These medications may not be safe or suitable for everyone, so your doctor will likely examine you before prescribing such medications.
- While medications that promote weight loss can work without a specific diet, you'll see the best results when you combine medications with diet and exercise.
Method 3 of 3: Exercise for Weight Loss
Step 1. Increase basic activity
Fundamental activities refer to your normal day-to-day activities, such as walking to the car, shopping at the store or doing household chores. Increasing basic activity will support your weight loss.
- Basic activity doesn't burn as many calories as intentional exercise (like a 30-minute jog). However, basic activities still burn a small number of calories and have been shown to improve mood and increase energy.
- Include basic activities like parking the car further away, choosing the stairs instead of the elevator, or standing during commercial breaks.
- Avoid silence as much as possible. Try not to sit or lie down to watch TV or use the computer for long periods of time.
Step 2. Add aerobic exercise
Cardio or aerobic exercise burns the most calories per minute. Adding regular cardio workouts to the week can promote weight loss, especially if you're not dieting.
- It is recommended for at least 150 minutes or about 2.5 hours of moderate-intensity aerobic exercise each week. For additional results, increase your workout as needed or try adding more high-intensity activity (which burns more calories per minute).
- Cardio exercises include running/walking, cycling, hiking, using an elliptical or taking part in aerobic exercise.
- Consult a licensed personal trainer to develop a specific exercise plan that takes all of your goals and limitations/injury into account.
Step 3. Include strength training
While cardio burns a significant number of calories, strength training can also help burn calories and support weight loss. Include strength training 1-3 days each week.
- Strength training is important for weight control. This type of exercise helps build and support muscle mass which can increase your metabolic rate or burn calories throughout the day. Muscle is an active tissue that consumes calories throughout the day, whether you are exercising or not.
- Include exercises like lifting weights, isometric exercises like yoga or pilates, or using resistance bands.
Tips
- Eat regularly. Research shows that healthy snacks can actually reduce hunger. However, choose a smaller size, don't eat one or two large snacks.
- Always consult a doctor before starting any weight loss plan.
- The best way to lose weight is a combination of healthy lifestyle changes, a healthy diet and exercise. In addition, the combination has also proven to be the best way to maintain weight in the long term.
- Avoid sugary foods and processed foods as they only provide a temporary energy boost and are high in fat and calories.
