If your goal is to lose 50 pounds you must develop healthy eating habits. Even if you exercise every day, you won’t shed those pounds unless your fitness routine is coupled with a low calorie diet. Keep in mind that a pound of fat equals 3500 calories, which means you must both burn and restrict calories to lose a significant amount of weight. And be patient, because it will take a lot of time.
1. Don’t Starve Yourself
If you think you’ll lose weight by starving yourself, you’re wrong. Sure, you might initially drop some pounds, but they’ll come right back the minute you resume you’re old eating habits. The trick to keeping the weight off is to…eat! You must develop healthy habits that last a life time and not engage in a quick fix diet. Eat small, nutritious meals several times throughout the day (about 5 or 6) to keep your metabolism going, to aid digestion and to keep you from overeating at one sitting. Healthy and permanent weight loss means losing one to two pounds a week.
2. Eat Breakfast
There’s a reason breakfast is called the most important meal of the day! You must eat in the early morning to wake up your metabolism, and to keep it going all day long. This important meal will also keep you from overeating later. If you think you can cut calories by ditching breakfast, your plan will backfire, and you’ll be more susceptible to binge eating later in the day. An ideal breakfast for losing weight consists of an egg white veggie omelet, fruit and one piece of whole wheat toast (dry).
3. Say No to Mayo
You’d be amazed at how many calories certain condiments (like mayo), sauces and dressings can add to your meal. Don’t destroy a perfectly healthy meal with calorie-laden sauces when you can still get flavor from low-fat dressing and yellow mustard. When it comes to creamy and sugary sauces…just say no!
4. Drink Water
Beverages are also an easy place to cut back on calories, and just like condiments, you probably don’t realize how many of your favorite drinks are keeping you from losing weight (even diet soda). If you substitute water for soda and juice, you can cut back on a considerable about of empty calories. Dress your water up with some lime or lemon juice to give it some flavor.
5. Measure Your Food
Measuring out your food is key to losing weight. You may be consuming more than one serving without even realizing it. It’s important to pay close attention to the nutrition label and serving size. For example, your cereal label might read 90 calories, but is that for a cup or half a cup? If you’re pouring blindly, who knows how many calories you’re actually ingesting. Beware of the generous pour!
You can lose 50 pounds, but it will take a lot of time and devotion. Just remember to keep eating small meals throughout the day, and make sure the meals consist of whole grains, protein, and lots of fruit and veggies. Don’t give up hope, but do give up junk food!