And keep it off!

By FitSugar
Updated: July 25, 2013

You've been trying to lose weight for months, or maybe even years. You finally drop enough to fit into those jeans you wore in college, but sooner than later, you can't even slip them over your thighs again. Why does losing weight have to be so hard? Here are some difficult things you'll need to swallow in order to lose the weight and keep it off for good.

Diets Aren't the Answer

While many people lose weight ditching carbs or going on a liquid diet, these methods can't last forever. These diets are often not nutritionally sound, or so restrictive you end up binging on all the foods you crave. Plus, when you hit your goal weight and go back to old ways of eating, the weight often comes back. Losing weight and keeping it off is all about making a lifestyle change. That means figuring out a healthy diet that can be maintained for the rest of your life. What's been proven to work is a diet full of fruits and veggies, whole grains, and lean proteins. Of course you're allowed to cheat every once in a while - and it can actually help diminish cravings - but indulgences should be in moderation. It'll take some getting used to, but soon you'll adapt to your new healthy way of eating and wonder how you ever used to down cheeseburgers, soda, and cookies every day.

Counting Calories

Losing weight and keeping it off is about basic math: calories in cannot exceed the amount of calories the body uses up. And to lose weight, you'll need to create a calorie deficit. Counting calories may seem strict, but if you don't keep track of how much you eat, you may never reach your goal weight. Start by talking with your doctor about how much weight you want to lose, and he or she can help you figure out an appropriate daily calorie amount. Over time, these changes will stick, allowing you to not be so stringent on keeping a detailed food and exercise journal. Many find success writing down their daily diet in a food journal, or with a website like CalorieKing, which logs the calorie amounts for food eaten. If you like to cook, plug your recipe into this Calorie Count tool and you can keep track of how many calories your favorite mac n' cheese contains. There are also weight loss apps that make counting calories even easier. You'll need ways to keep track of portion sizes too, and here are some great products you can use at home and on-the-go. You'll also want to arm yourself with calorie-saving tricks for eating out, when you hit happy hour, and during the weekend, as well as learn some creative food-swapping tricks to save calories.

Move It

A healthy diet is key to losing weight, but if you have more than a few pounds to lose that alone isn't the most effective way to get you to your goal weight. You'll have to incorporate exercise as well, and I don't mean just a walk around the block. Most recommendations say that to lose weight, you must exercise for at least an hour a day, five times a week. We're talking the kind that gets your heart rate up such as running, biking, or a cardio class at the gym. An hour may seem like a lot, but once you carve out that time in your schedule, it'll be something you look forward to every day. If boredom is your complaint, here are some ways to switch up your cardio routine and keep you excited about working out. Aside from burning calories, exercising will also give you muscles, which boosts your metabolism and helps you burn more calories. It'll also give your body some definition, making weight loss even more noticeable. Exercising can also be a way to feel good about indulging - if you go on a two-hour hike, you'll know you can enjoy dessert after dinner without a side of guilt. Exercising regularly is just as important as eating right, and once you adapt both to your life, losing weight and keeping it off will be a breeze.More From FitSugar: Reasons It's Better to Run AloneVegan Peanut Butter Banana Ice CreamSurprising Protein Sources

Advertisement


Comments (15)

Anonymous
April 21, 2019
Over the years I've tried many methods recommended by both my friends and family but none of them seemed to work out for me until I chanced upon this holy grail where I've lost almost 33 pounds in just 1 month trying it out! I can now fit in dresses two sizes down and receive many compliments from not only my lovely husband, but colleagues and girlfriends about how great I look right now! I'm here to share with you guys because I really am thankful and hope someone who also needs this can experience similar results as me! Here is the link to my holy grail method! https://bit.ly/flatbelly21dayfix
Anonymous
April 13, 2019
The Secret to Losing Unwanted Weight Fast and Keeping It Off: https://bit.ly/2pRzPPy
Anonymous
March 14, 2019
I am sharing my experience, one of the guide helped to reduce weight within few weeks, It’s working for both men & women. That I burnt my 21Lbs Exactly 30 day’s routine simple workout and food. It’s really awesome one!!! No words to say about it. Watch the video here => weightlossin3weeks.com
Anonymous
February 6, 2019
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? And the good news is It only takes 13-seconds! Here it is: https://bit.ly/2x45lQy
Anonymous
January 12, 2019
Hi, my name is Kate and I would like to share my story. Up until about 2 years ago, I was 30 pounds overweight. Over the years I had followed many different diet plans, but failed every single time. I was "blessed" with a pear shaped body and no matter what i did, I always retained lots of stubborn fat in my lower body. Everything changed when I found the right diet program. My story is here ==> http://bit.ly/mydietstory
Anonymous
November 28, 2018
Lovely information, very true and effective. I myself had gained over 20 pounds after the birth of my daughter. Plus with age, fat was not going away no matter how hard i tried with so many things. Finally Thanks to this method, I was able to lose 18 pounds Watch the video here: => leanbellybreakthrough1.club
Anonymous
November 27, 2018
Wanna increase muscle size, strength and performance ? i found this powerful product that is a safe, legal and side effect free i tried it myself and it realy shows good results for more info check in here -> bulkm.net
Anonymous
November 21, 2018
This controversial method can make you lean fast: https://bit.ly/2DmMBxk
Anonymous
October 29, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here -> 3weeksdiets.net
Anonymous
October 22, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video : flatbelydetox.net
Anonymous
October 9, 2018
Lost 41 pounds and 4 dress sizes. I am in the best shape of my life. Wish I had seen this amazing video earlier: https://bit.ly/2xZoIIy
Anonymous
June 1, 2018
Discover The #1 Detox Tea That Melts Away Fat EFFORTLESSLY: https://bit.ly/2Laaysp
Anonymous
May 25, 2018
My life is totally transformed after I followed this diet.https://bit.ly/2safCoC Have Lost 27 pounds in last 1 month and feeling great about myself.
Anonymous
May 23, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? And the good news is It only takes 13-seconds! Here it is:https://bit.ly/2x45lQy
Anonymous
May 11, 2018
Losing weight is not so difficult with proper guidance and discipline. What helped me in my desire to lose weight and get fit was this amazing weight loss program. watch the video here: http://the2weekdietnow.com/belly-fat