How to Lose Weight and Keep it Off

The right weight has always been a weighty issue! Too much and too little, both are not healthy. However, weight can be easily gained, and not lost. But don't lose heart, there is nothing that a healthy diet, some exercise and activity and lots of determination can't fix. Weight gain for most starts at puberty, but this also is the period of heightened activity, and also the time when most tend to slack on their good dietary habits and activity time. So the fat that does not get shed during the teen years, mostly stays on. For some who gain weight due to medical reasons like a hormonal imbalance, it would be best to consult a doctor before going on a weight loss program. Our bodies are built of bones, muscles and fat. To understand how to lose weight and keep it off, it is important to understand the role that calories play.

The amount of calories consumed and the amount of calories burnt determines our body weight. So to keep our weight in check, it is imperative to either restrict or burn the calorific intake. Basically one pound more or less equals to 3500 calories. Before starting on a weight loss program, assess your body mass index (BMI). BMI calculation is based on age, sex and height of an individual. As a general rule, a BMI over 85% is an indication of overweight or obesity.

Best Ways to Lose Weight and Keep it Off

Determination: Set realistic goals. Do not be in a hurry to lose weight. As a thumb rule, faster you lose, faster you will put it back on. Never go on crash diets, our bodies cannot handle sudden changes in its food pattern. A sudden deprivation will cause excess fatigue or exhaustion. It is best to chalk out a plan with a nutritionist or a dietitian. This will help one to feed the body its vital nutrients, and yet start losing pounds. For most of us, eating food is an addiction, a thing to do when we have nothing to do. To keep our hands off junk food requires determination. So every time, you want to eat something unhealthy and at an unearthly hour, think of the repercussions it could have on your weight loss program.

Foods We Eat: Start with cutting down on highly saturated and fat-filled foods. Most people presume that skipping meals is the way to go, but it's not. For the next meal after the skipped meal generally ends up as a meal of four to five servings. Never skip any meal, eat five to six times in a day, small servings with fruit or vegetable snacks. Eat foods that are boiled, steamed, baked or microwaved, as compared to fried. The cooking medium also plays a role in adding fat to the food. Use olive oil and a combination of other cooking oils, to ensure a balance of fats in the body. Use more of lean white meat such as chicken, fish and turkey. Even if one does want to eat red meat, eat in small portions.

Add low fat dairy products to your food like skimmed milk and low-fat yogurt and cheese. Avoid salad dressing that contain vinegar, mayonnaise, rich sauces, etc. Eat plenty of fresh fruits and vegetables. Every time you get a hunger pang, eat a bowl of low fat yogurt with fresh fruits topped with a few nuts. Eat bakery products made of whole grains and cereals. Avoid sugar-coated cereals. And don't forget to drink at least eight glasses of water per day, it will help you flush out the toxins from the body.

Exercise to Lose: While a good healthy diet plan will ensure a less calorific intake, it is essential to exercise to burn whatever sneaks in. Start with fitness regime that involves strengthening and endurance increasing exercises. If one finds it difficult to enroll in a gym or take time out everyday (although minimum three days of regular workout is essential), do simple activities at home. Walk a lot, walk everywhere possible. Avoid using the car for short distances, leave the car behind a couple of blocks, and walk the rest of the distance. Take up a sport that will make you sweat a lot like cycling, basketball, baseball, etc. Join a trekking club, or nature club. Give gardening a chance, all that digging, bending, weeding, watering, planting, mulching, etc. will help you shed a few pounds easily.

The important thing to bear in mind is never to get carried away in anything you do while trying out different ways to lose weight. Moderation is the keyword in losing weight, moderation in eating and exercising. Study a health plan and incorporate it in your weight loss program. Now that you know the basics of how to lose weight and keep it off for good, knock those pounds away!