Eat smaller portions at every meal and avoid going back for seconds. Take a smaller scoop of mashed potatoes, half of a steak instead of a whole steak and one less egg in your morning omelet, for example.
Pack to-go meals instead of eating convenience foods when you’re not home. Store foods like chopped fruits and vegetables or cooked grains, legumes, eggs and meats in your refrigerator so you always have something to grab when you’re in a rush. Buy fresh vegetables and fruits from the grocery store if you forget to bring healthful food from home.
Ask for nutrition information when you
can’t avoid dining at a restaurant. Opt for a salad as a starter, and always ask for the dressing on the side. Broth-based soups, lean meats, seafood and grain-based dishes are other good choices. To prevent overeating, save at least half of any restaurant meal in a to-go box.
Exercise for 30 to 60 minutes at least three times per week to build muscle and burn more calories. Pilates, strength training, aerobics, swimming, dancing and calisthenics are ideal choices. If you’re new to exercising, try joining a class at a local gym, seeking the assistance of a physical trainer or buying an exercise DVD to follow at home.
Adopt physically demanding hobbies like bicycling, hiking, jogging, power walking or inline skating to promote faster weight loss. If you don’t have time for new hobbies, increase your physical activity with things like walking the dog, playing with the kids or jogging instead of driving to a nearby store.
Weigh yourself weekly and record your weight. Adjust your diet and physical activity according to the progress you’re making. For example, if you don’t lose weight for two weeks, you could adjust by downsizing your portions and adding 15 minutes of physical activity to every day.