Best Ways for Weight Loss

The best ways for weight loss doesn't start with a pill or fad diet. Learning to eat healthy and exercise right are the keys to weight loss in the long term. Keeping the weight off is half the battle and is determined by how you begin your weight loss journey.

The best way to lose weight begins with nutrition. It is the most important factor in weight loss. The first step is figuring out how much and what you are currently consuming. You can do this by starting a weight loss journal online or with a simple pad of paper. Spend a week eating how you normally eat and write down everything. You are in for a reality check. Most people underestimate their current calorie intake by about 25 percent. A food journal will also be a wake up call about what you are eating.

Instead of taking away calories at first, substitute healthy choices in your meals. Eat Greek Yogurt instead of a bowl of ice cream or try a baked sweet potato instead of French fries. Have a salad with vinaigrette dressing instead of a roll with dinner. Load up on whole grains by substituting whole grain pasta, bread, and waffles for the enriched flour foods you were eating. Serve more vegetables to increase your fiber intake and fill your stomach faster. Start off your meal with minestrone, tortilla or other type of low-sodium soup to help you eat less, or have a piece of whole grain toast before dinner to keep from overeating.

Eating more often to avoid cravings is the best way to lose weight. You will also keep your energy level up throughout the day. Six smaller meals per day instead of three larger meals, are more effective at keeping blood sugar levels consistent and keeping you from visiting the snack machine at 3:00 p.m. All of these things will keep you from feeling like you are starving and you will ultimately make healthier choices.

Once you have determined what you like to eat, the best way to lose weight is to cut out about 500 calories a day, or 3500 calories a week. For every 3500 calorie a week deficit, you will lose one pound per week. You should never go below 1200 calories a day if you are a woman or 1800 calories a day for a man.

Exercise is a great way to burn calories and become healthier in the process. Find exercise that is fun; if it feels like a chore you are less likely to do it. Take a group fitness class, rent a fitness DVD, or enlist your friends as workout buddies. Instead of the treadmill, try something new. Try compound strength training to work multiple muscle groups at one time. Add in short bursts of cardio to keep the workout interesting and fun. This type of high intensity training has been shown to burn calories longer, while at rest, than longer, steady cardio routines and is the best way to lose weight. This workout program can work for beginners or active individuals, men or women.

The best way to lose weight and keep it off is to change the way you think about eating. These healthy changes should follow you even after the weight has been lost. Keep an open mind and try new foods to improve your diet. Find an exercise program you enjoy. These things will help you maintain a healthy weight while keeping you fit and stronger for life.