You’ll also want to have people on your side to help you stay motivated and to cheer you on. Or keep a pen-and-paper food journal of what you ate and when. Since you probably have your smartphone with you all the time, you can use it to keep up with your plan. Many apps can help you track your eating. To get healthy and stay that way, the trend has to continue - not just for a week or a month, but for the long term. And when you make a healthy weight loss plan, it's important to stick with it. Working with a dietitian is a good idea, so you make a plan that covers your specific needs. But there's no one-size-fits all plan for healthy eating. Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein so you keep up good nutrition. Drink more water, so you’re not so hungry.Read food labels to know how many calories are in each serving.Figure out how many calories you get in a usual day, and trim back a bit.There are many ways you can do this without cutting calories too much. You slow down your metabolism, and that can make you fall short on some nutrients. And if you cut too many calories, it’s bad for you. Your metabolism - how well your body turns calories into fuel - matters. But research shows exercise has major benefits for your body and mind whether you’re trying to lose weight or not. All the exercise in the world won’t help you shed pounds if your nutrition is out of whack. Nutrition and exercise are both important when trying to lose weight. You’ve probably heard the saying, “calories in, calories out” - as in, you just need to burn more calories than you eat and drink.īut it’s not that simple, as many people can tell you from their own experience. It’s best to base your weight loss on changes you can stick with over time.įor faster results, you’ll need to work with a doctor to make sure that you stay healthy and get the nutrients that you need. The academy’s advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics. Many experts say it’s best to lose weight gradually.
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