Introduction:
Many individuals struggle to lose weight and keep it off. The key to achieving long-term success is to commit to a lifestyle change that incorporates being more physically active in conjunction with healthier eating habits. Healthy weight loss usually occurs gradually and according to the Centers for Disease Control and Prevention individuals that lose weight gradually at a rate of approximately 1 to 2 pounds per week are more successful in maintaining the weight loss (1). Outlined below are some useful tips to achieve and maintain a healthy weight. This is a list that encompasses my own success tips in addition to the concepts that I learned throughout my 8 years of college. In my early teen years I was overweight. However, I successfully made several lifestyle changes that resulted in losing 30 pounds and I was able to maintain the weight loss. Successful weight loss begins with adopting a healthier lifestyle that includes the following key components:
1. Start incorporating more fresh fruits, fresh vegetables, and whole grain products into your daily meals.
This includes eating a variety of fresh fruits and vegetables on a daily basis. You can easily add fresh vegetables to some of your favorite soups or sandwiches. Fruit and vegetables are loaded with fiber and have a higher water content which helps keep you feeling full. Whole grain products such as brown rice or whole wheat pasta are also loaded with fiber to keep you full. Products that are made from 100% whole grain are usually best. You also want to eliminate or definitely minimize foods that are high in calories that offer very little nutritional value such as soda, beer, oily condiments such as mayonnaise, sweets, chips, candy, regular salad dressing, etc.
2. Try to make your favorite types of food healthier.
We are creatures of habit and eating healthier is a lifestyle change and that is why I prefer to say “lifestyle change” versus going on a “diet”. If you drastically change your eating habits or restrict yourself too much this can easily set you up for failure. Therefore, try to substitute the ingredients of your favorite meals with healthier options. For example, many individuals enjoy meals with white rice so as an alternative try using brown rice or at least half with brown rice. My wife and I both enjoy pasta dishes but we make it healthier by using whole wheat pasta combined with plenty of fresh vegetables. If you like pizza you can try using a whole wheat crust and low fat cheese/meat. Always try to incorporate plenty of fresh vegetables into your meals. Fresh vegetables are best but frozen vegetables are certainly fine to use as well. Also strive to substitute sauces, creams, meats, and dairy products with low fat/calorie versions. You can also find whole grain white bread which tastes very similar to regular white bread. I prefer 100% whole grain wheat bread but my wife dislikes this so we compromised and buy the whole grain white bread which has more fiber compared to regular white bread.
3. Always have healthy snacks readily available.
When a person is really hungry and pinched for time it is very easy to give into high calorie cravings. This is especially true if you wake up at night hungry for a snack. Most of us are not going to want to take the time to make a healthy snack. However, if you have fresh fruits and vegetables that are clean and ready to eat you are more likely to eat these healthy snacks. I prefer to have fresh salads and peeled cucumbers or carrots ready to eat for quick healthy snacks.
4. Increase your physical activity throughout the day.
One pound of fat is the equivalent to approximately 3,500 calories and successful weight loss all boils down to simple math. You need to expend or burn off around 3,500 calories to equal around one pound of fat loss. Obviously exercising regularly will certainly help achieve your weight loss goals much sooner but you can easily burn off more calories by modifying some basic daily activities. For example, whenever you go shopping park in the back of the parking lot which will increase the walking distance. Always take the stairs instead of the elevator. When you go to shopping centers try doing some extra walking and roaming around. Get in the routine of squeezing in a quick walk during your lunch break.
5. Find an exercise partner.
Successfully losing weight is very challenging and having a partner to go for a walk during your lunch break or to hit the gym is a great idea. When you have a workout partner you can motivate each other to strive harder. Having an exercise partner allows you to share ideas and learn about other personal success tips and your partner can provide encouragement on the days when you may lack motivation to work out.
6. Utilize professional weight loss programs and community support groups.
Sometimes losing weight can feel like an impossible task. For this reason joining community support groups or a professional weight loss program, such as Weight Watchers or Nutrisystem, can really help a person stay on track to success. Furthermore, when you join a professional weight loss program or support group you will learn similar challenges that others face and along the way you will learn useful tips to help you successfully lose weight.
7. Don't give up if you have a relapse!
Losing weight requires dedication and long-term success requires lifestyle changes. This requires breaking unhealthy habits and adopting a lifestyle that incorporates healthier food choices in addition to being more physically active. Breaking any habit is difficult to do and many individuals will likely experiences several relapses along the way. The key to success is to stay focused and if you experience a relapse don’t beat yourself up over it. If you totally went off track one day or for the weekend don’t dwell on this. The best thing to do is get back on track right away. When I am working with patients in physical therapy I often refer to rehabilitation like a “roller coaster.” Many patients will have periods when they feel really good for several days and then unexpectedly with no clear reason why they will have a bad day. As patients progress through physical therapy the trend usually shifts to having more good days and fewer bad days. This concept is similar to the trend that many individuals experience when trying to lose weight. Gradually as you adopt a healthier lifestyle you will have less relapses and before you know it you will be seeing positive results. So the bottom line is to hang in there and keep striving to achieve your goals and eventually the extra pounds will start melting away.
ATTENTION:
1. This information is only intended for general health advice and is not intended as a substitute for personalized health care.
2. If you intend to diet in order to lose a significant amount of weight (more than just a few pounds) it is highly beneficial and strongly recommended to first see a physician or a registered dietician.
3. If you do not normally exercise it is highly recommended to first see a physician before you start an exercise program to ensure that you do not have any medical concerns that first need to be addressed.
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