How to Lose Weight Responsibly

Responsible weight loss requires making long term changes to your diet and exercise habits and avoiding quick weight loss solutions. People who lose weight gradually and steadily are more likely to keep it off. Weight loss provides many health benefits. Just a 5 to 10 percent reduction in your weight can improve your blood pressure, cholesterol and blood sugars. Weight loss also improves your energy level, physical mobility, mood and self confidence.

Instructions

1

Set a realistic weight loss goal. Focus on losing 5 to 10 percent of your body weight for starters. Set another attainable goal once you have achieved the initial goal. Continue setting and achieving mini goals until you achieve your overall weight loss goal.

2

Aim to ultimately reduce your calorie intake by 500 to 1,000 calories per day to achieve a weight loss of one to two pounds per week. Start by making small changes such as cutting 100 calories per day from your diet. This is the equivalent of a can of soda. Cut more calories each week until you are at a 500 to 1,000 calorie reduction. Focus on choosing lower calorie, healthier foods and eating smaller portions. ,

3

Prepare your meals in advance. Avoid eating fast food or takeout or grabbing something on the go. Eat several small meals rather than a few large meals. Substitute unhealthy snacks for fruits and vegetables instead. Avoid emotional eating and eating when you are full. Wait 20 minutes before eating a second serving of food as it typically takes this long to feel full.

4

Reduce the consumption of foods that spike your blood sugar from your diet. Do not eat processed grains such as white bread or white rice. Choose whole grain foods such as whole wheat bread and brown rice as well as fruits, nuts, legumes, and vegetables. Drink water to stay hydrated. Avoid juice or sodas as they often contain hundreds of calories that contribute to weight gain.

5

Do not completely eliminate your favorite foods from your diet. Make healthy choices the majority of the time and allow yourself small, occasional indulgences.

6

Perform 60 to 90 minutes of physical activity at least four days a week. Work at a moderate pace that increases your heart rate but does not leave you gasping for air. Incorporate at least two resistance training workouts a week into your exercise routine.

7

Make small changes to your daily routine that increases your activity level. Take the stairs instead of the elevator or escalator; park farther rather than closer to your destination; take an evening walk instead of sitting down to watch television.

8

Do not punish yourself or give up because of occasional mistakes. Move on and make a commitment to do better immediately. Don't use a slip up as an excuse to continue the behavior for the rest of the day, week or month. Continue your new lifestyle immediately.