With over one-third of all American adults obese it makes sense that many of them are looking for ways to lose weight.
Those who are obese are more likely to suffer from heart disease, stroke and diabetes, so what can you do?
Here are a few tips to help you lose weight and keep it off long-term.
#1: Speak to your doctor or nutritionist
These professions are experts so will be able to give you the best advice for your individual needs.
They will be able to look at your medical history, and will hopefully be able to help you implement a healthy diet plan that will enable you to lose weight effectively, and safely.
#2: Set realistic goals
If you set unrealistic weight loss goals for yourself and fail to reach them, then this can be disheartening and lead to you quitting your attempt before you reach your goal.
While it is certainly possible to lose 10 pounds in a week, it is simply unrealistic to expect to lose this amount every week.
Some weeks you may lose only a pound, or perhaps you won’t lose any weight. Just keep going though.
A realistic weekly amount to lose is only 2 pounds.
#3: Consider yourself
You should never choose a diet just because it worked for someone else. You will need to look at whether the diet is right for you.
You are an individual so you need to consider your own needs when attempting to lose weight.
For example, have you any food preferences or medical issues? If you have then certain foods may need to be avoided.
Your own life situation is also important to consider, for instance can you afford to buy expensive foods for a certain diet?
#4: Keep a food diary
This is a suggestion that we always make and for good reason.
If you do not keep track of what you eat then how do you know if you need to make any changes?
By keeping a note of what you eat and drink, as well as the number of calories then you can look back over it to review whether any foods should be removed.
You may be surprised to learn that supposedly healthy foods are often full of calories.
#5: Keep the “bad” foods on your diet
Of course if you want to lose weight it is a good idea to cut back on the junk food, however completely cutting them from your diet is not the best idea.
All that will happen is that your cravings for these foods will become unbearable, which will lead to you either quitting your diet entirely, or giving into these cravings and overindulging in these foods.
Either way your previous efforts to lose weight will be in vain.
#6: Get some exercise
Whatever you do for exercise is better than nothing, even if it is just a 30 minute walk every day.
To lose weight and keep it off you cannot rely solely on your diet, nor can you rely solely on exercise. It is a combination of the two that will ensure the long term success.
My suggestion to you would be not to only perform cardio for exercise, I would suggest that you make an effort to start lifting a few weights too.
Weight training will help to build muscle, which in turn will help to increase your RMR (Resting Metabolic Rate). This means that you will be able to burn off more calories than normal.
#7: Don’t get discouraged
Weight loss is not easy, and if you do not see immediate results you should try not to become discouraged.
With a little effort, sacrifice and dedication you will start to see those numbers on the weighing scale drop.
Just remember that you are losing this weight for your health.