Do you want to know what to do to lose weight? If you have been trying but have not succeeded there are some simple steps that you must follow. They are simple to understand, but for many they are difficult to follow for an extended period of time. Still, if you are serious about weight loss, this is the place to start. You already know that you should eat more fruit and vegetables so we’ll leave that out. Here are some key things to do now to get the scale moving in the right direction.
Cut the Sugar
You already know that you should avoid excess sugar, but a sweet tooth is the number one reason many people struggle with weight loss. The problem is not that sugar is in the diet but rather that foods high in sugar are very often also high in calories. It is your higher than desired calorie count that is holding back your weight loss. To bring down the calories in a hurry, cut back on the sugar. That would include things like soda, candy, sugary cereal, most treats in the office, and nearly any dessert. This does not mean limiting yourself to nothing. Rather, make yours a diet you can stick with by including these sweets, but only in moderation.
Cut the Portion
For those who are not eating excessive sugar, portion size is the next most likely weight loss problem involved. As the years have passed, the average portion size both at home and at a restaurant has gotten bigger. This is not doing you any favors. While it is impressive to get a huge burger and fries, it is not impressive to add it to your waistline. When eating at home, use a smaller plate. This has a remarkable way of reducing portion size quickly. When eating at a restaurant and losing weight, choose lunch portions, half sizes, or appetizers like a house salad or soup instead of the entree. You will still have to be careful with exactly what you are ordering, but the portion size will be significantly smaller.
You can lose weight without exercise. There is not doubt about that. However, if you want to lose weight and keep it off, exercise is the best way to do that. It is also the best way to improve your weight loss success while you are dropping pounds. When considering whether you should spend time on your diet vs. exercise routine, pick both. Adding exercise to your weekly routine burns calories well after you are done, adds calorie burning muscle, and will make you feel better physically and mentally.
Write About It
Documenting your weight loss journey is the best way to determine what worked well and what you can improve on, and it will hold you accountable too. There are many ways to do this. You can use an online food diary site that also allows you to enter exercise. These sites are great and will track calories for you to give you a great idea of where you are at each day. You can get an application for your smart phone that does the same thing. If you eat something or exercise, you just punch it in the app. You can even use a small notebook and just write at a high level what you ate and how you worked out. Refer back to your journal as you have weeks where you lose pounds and ones where you don’t. You will be amazed at what you can learn about how your body reacts to the way you eat and exercise.
Don’t Give Up
Perhaps the most important thing of all is this. Every journey has a weight loss plateau, or time where you cease to lose or even gain back a pound or two. This is a critical time for you. There are two ways to react to this. One is to give up and decide that it didn’t work. The other is to understand that this is normal and continue on your path of eating healthy and working out. Do the latter. You will not lose all of the excess weight that you need to lose without a bump in the road. Turn that event into a new commitment on your part rather than an excuse for ceasing the program.
The Time is Now
Start your healthy weight loss habits now. Don’t delay. Cut the excess sugar, shrink the portion, exercise, use a journal and never give up. This is what to do to lose weight effectively.