eggs and fruitA lot of people look for ways to lose weight fast.  We all want immediate results.  However, when it comes to losing weight, we have to be patient.  If you lose weight too quickly, you are more likely to gain it back.  Losing weight requires a change in our lifestyle.  We can’t just go on a restrictive diet and once we’ve lost the weight, go back to eating what we did before.  If we do, we will gain the weight back.  We gain weight gradually over time, so slowly that we may not notice.  We have to lose weight in the same way.  The good news is that by eating healthier and exercising consistently, you can lose weight.  A healthy amount of weight to lose is 1 to 5 pounds per week.  More if you weigh over 250 pounds.

To lose weight you need to exercise (which burns calories) and cut back on calories that you eat.  It’s also important to eat healthy foods in addition to cutting calories.  You can’t just eat sweets or unhealthy foods and expect to lose weight.  Your body needs nutritious foods to feel satisfied and give you energy.  When you are hungry you need to eat something healthy or you will continue to feel hungry.

Below are some tips for losing weight:

Eliminate or reduce the following foods:

  • Soft drinks & other sugary drinks
  • Fried foods
  • Food containing a lot of sugar (candy, cookies, desserts)
  • Foods containing trans fat (baked goods, pancakes, ice cream, frozen dinners)
  • Salt
  • Processed foods (foods with ingredients that are hard to pronounce)

Eat a healthy breakfast – include plenty of protein (eggs are a great source).  Never skip breakfast.  You need to eat something to jumpstart your metabolism.

Eat every few hours to prevent your blood sugar from falling and to keep your metabolism running.  Eat 3 meals and 2 healthy snacks.  The snacks should be about 100 calories.

Bring a healthy lunch and healthy snacks to work instead of going out to eat or hitting the vending machines.  Food at restaurants is typically high in calories and salt.  When you don’t have time to make a lunch, go to the grocery store to pick up salad or fruit.

Always have healthy snacks available, so you aren’t tempted to eat junk food.

Get plenty of sleep

Eat these healthy foods:

  • Protein (fish, poultry, beans, nuts, eggs)
  • Vegetables
  • Fruits (fresh are best and don’t add sugar)
  • Whole grains (brown rice, whole wheat bread, whole grain pasta)
  • Low-fat cheese/dairy (limit to 1 to 2 servings per day)
  • Water or tea (with little or no sugar)

Exercise 3 to 6 times per week.

  • Include cardio (exercises that get your heart rate up)
    • Examples include: aerobics, dancing, Zumba, biking, running, skating, swimming, and even walking.
  • Include strength training (exercises that build muscle)
    • Examples include: lifting weights, lunges, squats, crunches, leg lifts, pushups, and planks.

Anyone can lose weight if they choose to.  These are some basic tips.  You just need to be consistent and stick to it.  Don’t give up and you will lose weight.