How do you Lose Weight and Keep it Off

lose-weightLosing weight is often a battle between what you know you need to do and what you really want to do. It is about trying to establish a healthier way of life so that you can do the things that you enjoy. It isn’t always about what you eat, or don’t eat. Sometimes it is about what you do. There are some tried and true ways to lose weight. There are some new fab diets that are all the rage. However, this isn’t about what worked for someone else. It is about what will work for you. That is why there are so many different types of diets out there that seem to get results.

Food is your friend

When you start a diet, you automatically decide that you cannot have certain foods. The start of the journey is about restricting yourself, or cutting back calories. While it is true that you need to make better food choices, you don’t have to deprive yourself of all your favorite foods. That is just going to make you cheat on your diet.

Starving yourself isn’t the answer either, it is just going to make you gorge later on. Intermittent fasting isn’t a bad thing, but it can trigger your body to release hormones that are similar to those that make your body store fat to prevent starvation.

Assorted food

The thing that gets the most results is moderation. That means that you are making good food choices, but you aren’t overeating. Foods like oatmeal, eggs, and whole grains will help you to stay fuller longer. They will keep you from reaching for the sugar snacks in the middle of the day. Tuna for lunch, for example, will give you the protein that you need to feel full.

For most people, eating right is easy. Fresh fruits and vegetables are easy to reach for. Their calories often come from sodas, fruit juices, and their coffee habits. Drinking your calories is easy to do. Energy drinks fall into this category. They bring high calories with very little nutritional value. Grab a water bottle. Water is going to help you to feel full. Don’t be fooled into thinking that you are hungry, when you are actually thirsty. Before you reach for that snack, drink a full glass of water and wait for 30 minutes. Then if you are hungry, eat.


You need to get active. Don’t try to jump into a difficult or extensive workout routine. Sometimes all you need is just walk more. Park further from the door when you go somewhere. Take the stairs at work. Get a pedometer and try to increase your steps daily. You could even add a treadmill to your desk and walk while you work.


Anything that is cardiovascular by nature is going to get your heart rate up and trigger your body to start burning fat. Aim for a mile at first. Walk a mile. When you get that down, start jogging. At first, jog 20 seconds for every 5 minutes that you walk. Eventually, you will be able to run that full mile.

The trick to losing weight isn’t a trick at all. It is all about burning more calories than you consume. Decreasing your calories alone isn’t going to be enough. Exercise alone just isn’t enough. It is a combined effort.

In order to keep the fat off, don’t try to lose too much too fast. Aim for about 2 pounds a week. That way your body can adjust to the changes that you are making.

Dieting, ultimately, is all about you. You have to find what works for you. You have to find a diet and exercise plan that you can stick with. Do not try to keep up with someone else. It isn’t a competition; it is real life. The goal is a healthy lifestyle.

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Article by: Carmen Kerry

Carmen writes health & fitness articles for BodyFatLoss. She researches the latest and greatest methods to help with weight loss, weight gain and fitness.