Weight loss is a decrease in body weight resulting from either voluntary (diet, exercise) or involuntary (illness) circumstances. Progressive involuntary weight loss often indicates a serious medical or psychiatric illness. Voluntary weight loss in overweight or obese individuals is benign in most instances.
If you’re trying to drop a few pounds, don’t start off by trying to overhaul all your eating and exercise habits. You’re better off finding several simple things you can do on a daily basis—along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity.
To lose weight, you must burn more calories than you consume. Here are some of the best ways to lose weight:
Don’t drink calories: Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. Drinking water instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day
Don’t skip meals: Eating a healthy breakfast increases your rest metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a snack or meal every 2 to 4 hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan.
Use vegetables to bulk up meals: Choose meals that have a healthy balance of vegetables, fruits, whole grains, low-fat dairy, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.
Serve your dinner restaurant style (food on the plates): Serve your dinner restaurant style (food on the plates) rather than family style (food served in bowls and on platters on the table). When your plate is empty, you’re finished; there’s no reaching for seconds.
Eat slowly and calmly: Put your fork or spoon down between every bite. Sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.
Walk for 45 minutes a day: Walking for 45 minutes a day burning an additional 300 calories and could help you lose 30 pounds in a year without even changing how much you’re eating.
Extra 1,000 steps a day: On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.
Clean your closet of the “fat” clothes: Once you’ve reached your target weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.
Switch to ordinary coffee: Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great.
Get enough rest: Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity. Know how much sleep you need, since sleep deficiency impairs your ability to lose fat.
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