When it comes to losing, gaining or maintaining weight, it’s all in the math. In order to keep the bathroom scale in balance, the calories you take in should be equal to the calories you burn.
To lose weight, you need to burn more than you take in. Anyone who’s ever lost a few pounds —only to put them back on again— can tell you that living a caloric-deficit lifestyle is hard work, but the rewards (a hot and healthy bod) are worth it. If it seems like the forces of the universe are working against your best weight-loss plans, take heart. Here are some easy ways to help keep you in control.
Try the post-it plan. Before you get started, take a little time to examine your motivations. Why do you want to lose weight? Is it for a special event, for health reasons or something else? Write down your reasons for dieting, what diet plans you want to try, and post reminders to yourself in places where you’re likely to see them often, such as the bathroom mirror, your computer screen, the refrigerator door or in your date book. This is also a good time to list your current weight, and use a BMI (body mass index) tool to determine your overall body fat.
Diet smarter, not harder. Whatever you do, don’t starve yourself. That will only give way to feelings of deprivation and ultimately defeat. Instead, eat small but frequent meals, focusing on fiber rich foods, such as whole grains, fruits and vegetables, and lean protein, dairy products, and other healthy foods. Eating every few hours will not only keep hunger at bay, it will keep your metabolism revved up throughout the day.
If you bite it, write it. Keeping a food journal is a time-tested method for success. Be sure to write down everything you eat and review it each week. Some people also find it helpful to write down the reasons why they are eating, their level of hunger, the setting of the meal or their emotional state. This can help to break unhealthy eating patterns.
Get a move on. For many people, dieting alone won’t get the scale to move. If you don’t currently exercise, start slow and work your way up to 30 to 60 minutes of moderate to vigorous activity on most days of the week. If you already work out regularly, increasing the time or intensity of your workouts should help. Just be careful not to fall into the trap of thinking a workout entitles you to splurge on calories.
Be consistent, not compulsive. As tempting as it may be to gauge your progress by stepping on the scale every day, don’t do it. Initial weight loss is usually just water weight, which is easy to put back on. The best way to lose is slow and steady. Daily weigh-ins can defeat your spirits and derail your plans.
Find balance. Following a balanced diet can go a long way toward keeping you healthy and happy while you lose weight.
