"I've tried a thousand different diets and I still can't lose weight!" Hundreds of dieters make this lament every day, convinced that they will never find a successful diet. The problem is that successful and sustainable weight loss isn't something you can try for a couple of weeks and then stop. In order to lose weight for good, you must change your lifestyle permanently. Make up your mind that you will change the way you eat and live for the rest of your life instead of trying to go on a diet to lose a few pounds.
Weigh yourself, write down your weight in your food journal and put your scale away for the next week. Weight can fluctuate from day to day, and seeing that can be discouraging. You need to look at the big picture and follow your weight's weekly trend, not worry about how much you weigh on a certain day.
Write down everything that you eat for a week to find out the average number of calories you consume in a day. Subtract 500 calories from this amount for your beginning diet calorie amount. Removing 500 calories from your daily total should result in a 1 lb. weight loss each week.
Stock your kitchen with a large variety of healthy food choices. Purchase quantities of fresh and frozen fruits and vegetables, low-fat yogurts and cheeses, lean meats and wholegrain foods. Throw away the sweets, salty snacks and processed foods.
Cook three healthy meals each day, following the recommendations of MyPyramid.gov or the Harvard School of Public Health's Healthy Eating Pyramid. Each plan concentrates on eating healthy amounts of fruits and vegetables, lean protein, whole grains and healthy oils, while limiting fats and sweets.
Measure everything that you eat or drink before consuming it. Use measuring cups as serving spoons for all meals. Never estimate servings of food. It is very easy to consume hidden calories this way, and estimating is a good way to frustrate yourself when trying to lose weight. Make every serving exact.
Record every bite, lick or taste of food that you consume. You may not think that eating half a cookie, finishing the crust on your child's sandwich and sipping a beer counts for much. Add these small bits up every day and you may find that you're consuming hundreds more calories than you thought. This can be the difference between losing weight and maintaining.
Exercise for half an hour every day. If you have not worked out in a long time, start slowly by walking or swimming. Begin with half an hour and slowly work up to 1 hour every day. Vary your exercise by doing some aerobic workouts and some weight training.
Items you will need
- ✓ Digital scale
- ✓ Food journal
- ✓ Calorie book
- ✓ Measuring cups
- Live your new healthy lifestyle without considering this a diet. Tell yourself that this is simply the way that you live now. The weight may come off slower than fad diets claim, but it will stay away as long as you continue to eat and live in a healthy way.
- Get your doctor's approval before engaging in exercise, especially if you've been sedentary for a while.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.