If you jump in with such gusto that you’re vigorously exercising three times a day, skipping breakfast and nibbling lettuce and a carrot for dinner, you’re destined to fizzle by the end of a week. Instead, take a slow, sensible approach for steady, more lasting weight loss. The goal is to make lifestyle changes that stick.
1. Set a goal.
First of all, decide how much you want to lose. Then break the bigger goal into smaller, bite-size chunks. For example, if you want to lose 30 pounds by your class reunion, take a step back and break that down into weekly goals. Losing one to two pounds a week is both health and achievable. Losing 10 pounds a week is not.
2. Learn portion control.
To lose weight, you have to cut calories. That doesn’t necessarily mean cut out entire food groups. Instead, look at your portion size. For example, 3-4 ounces of beef is the size of a deck of cards, not half your plate. A baseball is about one cup. That’s a good guide for cereal, rice or pasta. Learn correct portion size and you’ve won half the battle as you automatically will be shaving calories.
3. Pay attention to what you eat.
Seemingly sneaky weight gain often comes from not paying attention to what goes in your mouth. Calories from cleaning your child’s plate, munching in front of the TV, or grabbing a handful of M&Ms every time you pass the candy jar can quickly amount to extra weight. The good news is these are also obvious places to cut calories once you’re aware you’re eating these things.
4. Get moving.
Exercise burns calories, speeds weight loss and helps keep it off. Walking is an inexpensive workout. Aim for 45 minutes a day at least five days a week to lose weight. You can break that into smaller chunks each day to fit into your schedule.
To help launch your weight loss efforts, try Reliv’s Slimplicity® Weight Loss System. A delicious meal-replacement shake will help you cut calories, while Accelerator capsules will help burn fat and curb your appetite to speed weight loss. In addition, you’ll get a pedometer to track your steps, a portion guide, and a food/exercise journal to help you stay on track. Slimplicity is the ultimate weight loss partner!