It’s natural for anyone trying to lose weight to want to lose it very quickly. But people who lose weight gradually and steadily (say 1 to 2 pounds in a week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. Losing weight is not easy, and it’s challenging. It looks like everyone has an opinion on the best way to do it. The ultimate thing is “one size does not fit all” when it comes to weight loss.
Basic differences such as age, sex, body type, underlying medical issues, physical activity, genetics, past experiences with dieting, and even food preferences can influence a person’s ability to lose weight and keep it off. Excess weight is associated with serious health conditions including type 2 diabetes, cardiovascular disease, and some cancers.
Although there is not one “perfect” diet for weight loss, research does support certain universal behaviors for people who are trying to lose weight. These include cutting out soda and sugary drinks, avoiding a sedentary lifestyle, and focusing on food quality rather than simply on calories.
Behavioral Steps to Losing Weight
STEP 1 : KEEP YOUR RECORDS
Know where you are starting. Keep a food record for three days. Track all the food and beverages you eat along with the portions. Identify how often you are eating away from home, eating takeout, or buying food on the run . What is your goal? Do you want to lose weight to improve your health? Do you dream of fitting into an old pair of jeans? How will you achieve your goal? Will you cook more meals at home? Will you eat smaller portions? Be specific and start small.
STEP 2: IDENTIFY BAD HABITS THAT LEAD TO UNHEALTHY EATING
Do you relax and reward yourself by snacking in front of the TV? Do you skip lunch only to feel starved by midafternoon, ready to eat anything in sight? Do you finish everything on your plate even after you start to feel full? Control your portions. Refamiliarize yourself with standard serving sizes. Did you know that one serving of poultry or meat is 4 ounces, or the size of a deck of playing cards? Or that one serving of pasta is only 1/2 cup?
STEP 3: Focus on the positive changes.
Changing behavior takes time — at least three months. Don’t give up if you slip up along the way. Get support from others and take the time to acknowledge the changes you have made . Go with the 80/20 rule. Stay on track 80% of the time, but leave some room for a few indulgences. You don’t want to feel deprived or guilty.
STEP 4: ENGAGE IN VARIOUS ACTIVITIES OF INTEREST
Focus on overall health activities like Walk, dance, bike, rake leaves, garden — find activities you enjoy and do them every day.
STEP:5 WATCH THE VIDEO BELOW
Click the link below to watch free video on how to loose weight in a healthy way