Weight Loss

Three Simple Steps to Sustainable Weight Loss

Have a Plan

When thinking about taking off some extra weight, it’s important to formulate a plan with both short term and long term goals. Write it down. Plot the steps of a weight loss plan carefully – what the desired weight is, how long it should take to get to there and what needs to be done, because otherwise, the end will never be in sight.

Realize that the average person loses approximately 1 to 2 pounds per week and that it often takes a few weeks to notice any weight loss at all. During that time, it will be easy to get discouraged with the seeming lack of results, however, if a plan is made that is set for a certain amount of time, for example, six months, the progress will be much easier to notice. Making a plan, plotting out the approach of weight loss can help an individual stay on track when things seem to be slowing down.


At least 30 minutes of moderate exercise each day is recommended by most physicians. Although it is best to have a consistent 30 minute block of time devoted to exercise, some lifestyles dictate that exercise is broken down into smaller time increments, such as 10 minutes at a time. It is important to have exercise in any form, however and even in small increments, benefits will be seen over time.

Strength training is an important part of an exercise regimen and will help to build muscles. This should be done on an average of two times a week. Choosing exercises that are fun for the individual will help bring consistence. Sometimes having an exercise partner will also help an unmotivated individual.

Healthy Eating

Approach a healthy diet as more of a long-term investment rather than a short-term, quickie scheme. A healthy diet will change a body from the inside out and, although it may take longer to see results, the total body will benefit. A healthy diet should be part of a healthy lifestyle. Pills, juices and other radical weight loss solutions are little more than a gimmick and often cause more harm than good.

Beware of trendy fad diets – the ones that promise quick and radical results or even the ones that promise that weight loss without any feelings of hunger or cravings, because they are simply untrue. When a body is deprived of anything it has had for an extended period of time, there will be cravings – whether it be drugs, alcohol or simply sugary foods, expect to have moments of craving and don’t believe a diet that says otherwise.

A healthy diet should be rich in vegetables, fruits and whole grain products. Dark, leafy green vegetables, such as spinach, romaine lettuce, peas and beans are especially high in iron and other important vitamins.

Many people find it difficult to stick to a weight loss schedule and plan. If you have trouble finding the motivation to work out and to eat healthily, consider partnering with a friend. Join a weight loss class together or agree to make meals for each other several times a week. Your friend will also help to motivate you to stay on course and also challenging you to stick to the plan if for no other reason than you don’t want to let her down.

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