Diets aren't the way to go when it comes to losing weight. That's because they
create temporary eating patterns — and, therefore, temporary results. Most dieters
gain back any lost weight when they go back to their old eating habits.
So what's the best way to drop excess weight? Create a new normal!
Weight loss is most likely to be successful when people change their habits, replacing
old, unhealthy ones with new, healthy behaviors. Here are 5 ways to make that happen:
Exercise. Regular physical
activity burns calories and builds muscle — both of which help you look
and feel good and keep weight off. Walking the family dog, cycling to school, and
doing other things that increase your daily level of activity can all make a difference.
If you want to burn more calories, increase the intensity of your workout and add
some strength exercises to build muscle. The more muscle you have, the more calories
you burn, even when you aren't exercising.
Reduce screen time.
People who spend a lot of time in front of screens are more likely to be overweight.
Set reasonable limits on the amount of time you spend watching TV, playing video games,
and using computers, phones, and tablets not related to school work. Be sure to set
aside enough time to exercise every day and get enough
Watch out for portion distortion. Big portions
pile on extra calories that cause weight gain. Sugary beverages, such as sodas, juice
drinks, and sports drinks, are empty calories that also contribute to obesity. So
choose smaller portions (or share restaurant portions) and go for water or low-fat
milk instead of soda.
Eat 5 servings
of fruits and veggies a day. Fruits and veggies are about more than just
vitamins and minerals. They're also packed with fiber, which means they fill you up.
And when you fill up on fruits and veggies, you're less likely to overeat.
Don't skip breakfast.Breakfast kickstarts
your metabolism, burning calories from the get-go and giving you energy to do more
during the day. People who skip breakfast often feel so hungry that they eat more
later on. So they get more calories than they would have if they ate breakfast. In
fact, people who skip breakfast tend to have higher BMIs
than people who eat breakfast.