The reality is that there is no "one size fits all" approach to lasting safe weight loss. What works for one person can not work for you since our bodies react differently to different foods, based on biology and other health factors.
Finding the best weight loss strategy for you is likely to take time and entail diligence, determination, and some experimenting with various foods and diets. You should begin with the following habits:
Set limited, precise, and practical goals
You may like to be the same size as when you were in high school or when you were married, but that would mean more than 50 pounds. Don't go there, at least not yet. Set a more achievable target of losing 5% to 10% of your weight, and allow yourself plenty of time and patience to reach that goal, bearing in mind that most people need at least six months to achieve that degree of weight loss.
Eat breakfast - slowly and mindfully - every morning
Some people miss breakfast because they're too hurried or because they're not hungry. Try to wake up 15 minutes early, which means you're going to bed earlier, so you don't waste sleep time to make time for breakfast and practice setting down your utensils or sipping water, coffee, or tea between bites.
Make sure you get enough sleep
Research indicates that insufficient sleep will lead to weight gain. Most people get about eight hours of sleep a night, but there's a lot of variabilities-some people need more, some need less. If you wake up feeling relaxed and ready to go, you can say if you're having enough sleep, rather than groggy and grouchy.
Energize the exercise
Test a different style of workout. Swim the laps at the nearest pool; go dancing; play Frisbee. Having a style of exercise that you actually like will make it easier to adhere to your exercise routine-and incorporating different forms of exercise will keep you challenged and less likely to get bored.
Start self-monitoring
Writing down what you eat and how much you workout will help you develop knowledge of your habits and monitor your improvements to realistic goals. To keep your diet and workout tabs, you can go low-tech (a pocket-sized notebook with a pen) or high-tech (a smartphone app). The idea is to identify areas that need to be changed.
Find support
Find at least one weight-loss companion-your partner, friend, parent, or colleague-to help inspire you and hold you responsible. In-person groups, such as those provided by Weight Watchers, may fulfill this purpose; online support groups may do so, too.
