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10 steps to getting started losing weight
1. Practice portion control. Cutting 500 calories a day sheds one
pound per week. This can be as simple as cutting down on soda consumption.
2. Make healthy choices. If you modify your snacks to include fruit,
fiber and protein, you will stay full longer and provide your body with
essential vitamins and minerals. Also, there are a variety of low-calorie, light
foods and beverages on the market that allow you to enjoy your favorite foods
and beverages without sacrificing the taste.
3. Exercise regularly. Aerobic exercises such as brisk walking, jogging
and cycling will burn the most calories. Aim for at least five days of
moderate-intensity exercise during which you burn at least 300 calories.
4. Include strength training in your exercise regimen. Strength training
is important because it builds muscle, which facilitates weight
loss/maintenance. Your body uses more energy to keep muscle alive than it does
to keep fat alive, so the more muscle mass you have, the greater your resting
metabolic rate is, and the greater amount of calories you burn at rest each day.
5. Keep moving even when you aren’t exercising. Additional physical
activity (other than planned exercise) can help burn more than 200 calories a
day. A 10-minute walk around your office building can burn approximately 75 to
100 calories. Taking the stairs and parking in the farthest parking spot can
help burn between 50 to 100 calories.
6. Watch for hidden calories. Ordering salad dressing and sauces on the
side is an easy way to cut down on fat and calories. When eating out, get in the
habit of asking for a to-go box before your meal arrives. That way you can save
half your meal and half the calories.
7. Read food labels. Know what the calories per serving and recommended
serving sizes are. If you want to stay within a certain calorie range, be sure
you are sticking to appropriate serving sizes.
8. Eat four to six small meals per day. This will give your body an
opportunity to better digest and metabolize what you are putting into it. More
importantly, it will help you stay full throughout the day to prevent mindless
snacking.
9. Keep a food diary. Writing down what you eat makes you accountable. If
you are reaching for a mid-afternoon sugar fix and know you have to write it in
your food log, chances are you will reach for the fruit, instead.
10. Remember that everything in moderation is OK. Don’t tell yourself you
are not allowed to eat certain things. This will only lead to cravings and
overindulgence. Eat what you want, but eat it in appropriate portions.
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