Weigh yourself at least once a week to help you stay on track.
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Nearly one-quarter of women in the United States were on a diet at some point in 2012, according to global information company the NPD Group. Yet, most of these women went off their diet because they were not getting the results they wanted quickly enough. If you want to lose weight and keep it off, you need to take steps that help you both before and after the weight loss.
Whether you're trying to lose weight or maintain your weight loss, calories are important. To lose weight, you need to reduce the number of calories you eat, increase the number of calories you burn or both. Most women can safely lose 1 to 2 pounds a week limiting their calories to 1,000 to 1,200 calories a day, or 1,200 to 1,600 calories if you weigh 165 pounds or more. After you've lost the weight, you need to balance your calorie intake so the number of calories you eat equals the number of calories you burn. How many calories you need to maintain your weight loss depends on your current weight, height and activity level. In general, most moderately active women can maintain a healthy weight consuming 1,800 to 2,200 calories a day.
Eat What You Like
Before you start your weight-loss plan you really need to think about the foods you like to eat and the type of diet you want to follow. If you want to lose weight and keep it off, you need to find a diet you can follow for the rest of your life. If you prefer meats, then you might be better off following a high-protein diet; if you like your fruits and vegetables, the Mediterranean diet may be a better fit for you. No matter what diet you follow, use an online food diary to help you track calories so you stay on target.
Exercise is an important component both before and after weight loss. Regular physical activity burns extra calories to help you lose the weight and keep you from gaining it back. People who have successfully lost weight and kept it off exercise for about an hour every day. You don't need to join a gym or buy special equipment to burn those calories. Successful dieters, most of them women, burn extra calories walking.
Building muscle not only helps you lose fat, but it also increases your metabolism, making it easier for you to keep the weight off without bulking you up. You can build muscle using the weight machines at your local gym, or at home with body-weight exercises such as pullups, pushups, squats and crunches, or free weights or exercise bands. You only need to strength train two to three days a week for 20 to 30 minutes at a time to benefit.