Choose a plan that makes sense
Pick a program that focuses on strategies you can practice long-term, not just while you are "on the diet." Meal replacements, like shakes and portion-controlled entrees, make it easier to cut calories now and in the future. A plan with lots of vegetables and fruits allows you to eat in volume without a lot of calories, and they're loaded with nutrition.Portions and Servings for a Balanced Reduced Calorie Diet
Make your home a safe haven
Fill your home with healthy, low-fat, quick and easy food options. A bowl of fresh fruit on the counter, for example, can make it easy to have a healthy snack.Don't go it alone
Research shows that people are often more successful when they lose weight with a friend or a group.Find a Buddy in our Forum
Make a strong start
Contrary to common wisdom that "slow and steady" weight loss is best, recent articles have found that dieters who lost weight quickly, lost more total weight and kept off more weight long-term. Researchers concluded that how well dieters do in the first 2-4 weeks predicts their success up to five years later.Make a plan
If you don't plan out what you're going to do, the world has a plan for you. Map out the first day of your week to get a strong start you can build on the rest of the week.Walk of Life 10-Week Program
More is better
When your weight-loss plan includes healthy strategies like vegetables and fruits and meal replacements, the more of these you eat the more success you'll have. You don't have to be hungry to lose weight. On the contrary, if you stay full on low-fat, low calorie foods, you're more likely to stay on your diet and lose more weight overall.Healthy Recipes
Target your "easy wins"
Simple substitutions are often the easiest way to cut calories. Drinking a diet soda instead of a regular soda every day will save you 15 or morepounds in a year. Eating a turkey sandwich with lettuce, tomato and mustard instead of a roast beef sandwich with mayonnaise just twice a week will save you another 15 pounds.Keep moving
Daily physical activity, like walking, along with healthy eating is key to long-term weight-loss success and maintenance. Once again, more is better.Walking Workouts
Track your progress
Food and exercise records help you stay accountable to your diet plan, reinforce your success and give you valuable feedback on how to continue to build your skills.Walking Logs and Trackers
Walking and Food Diary
Drink your fluids
It is important to stay hydrated, especially when you are losing weight, because your body will naturally lose some water. Make sure you drink at least eight 8 oz. glasses of non-caloric liquids per day.Drinking Enough?
Easy Swaps
With these strategies under your belt, try the following "Easy Swap" system along with physical activity to help drop those pounds:
Easy Swap: Coffee w/milk, sweetener
Instead of: "coffee house" latte
How often: 5 days a week
Lose in a year: 18 - 20 lbs.
Easy Swap: Whole grain cereal w/skim milk
Instead of: a bran muffin
How often: 3x a week
Lose in a year: 14 - 15 lbs.
Easy Swap: Mustard
Instead of: mayo on sandwiches
How often: 3x a week
Lose in a year: 12 - 13 lbs.
Easy Swap: Turkey sandwich w/lettuce and tomato
Instead of: cheeseburger and fries
How often: 3x a week
Lose in a year: 8 - 10 lbs.
Easy Swap: 6 oz. baked potato w/sour cream
Instead of: 5 oz. french fries
How often: 3x a week
Lose in a year: 10 lbs.
Easy Swap: 20 oz. diet soda
Instead of: regular soda
How often: 7 days a week
Lose in a year: 25 lbs.
Easy Swap: Piece of fruit
Instead of: a candy bar
How often: 5 days a week
Lose in a year: 10 - 12 lbs.
Easy Win: Physical Activity
How often: 7 days a week
Lose in a year: 25 lbs.
Walk 10 minutes out, and then 10 minutes back.
At some other point in the day, walk again,
10 minutes out -- then 10 minutes back.
Walking Schedule to Walk Off Weight
For additional information about weight loss and maintenance, visit the HMR web site
