With spring weather more reliably upon us, it’s hard not to think about the swim season ahead. And with the swim season ahead, it’s hard not to think about your quest for a swimsuit — and a body that you’ll feel comfortable putting in that swimsuit. All of a sudden, that second helping of dessert may feel like a bad idea. The quest to be the best version of yourself — the 5-pound lighter version of yourself — begins today.
[See: 10 Unusual Weight-Loss Tips That Actually Work.]
But that quest shouldn’t end on Memorial Day. After all, once Labor Day rolls around, you probably don’t want to gain that 5 pounds back. Do you? If your answer is no, aim to lose 1 to 2 pounds per week ahead of Memorial Day. This approach will lead to a healthy and reasonable amount of weight loss across a month that is actually sustainable. Better yet, if you do it by simply adopting each of these new habits each week — while keeping the habits you’ve adopted from the previous weeks — it’s relatively easy. Just follow along:
Week 1: Drop a (daily) drink.
Most of us drink more than water on a daily basis, which means we can probably all stand to do away with some “empty calories” in their drinkable forms. Think through the beverages you consume each day, such as lattes, juice, soda, sports drinks, wine and beer. Can you live without one of these drinks? Then drop it from your daily menu and drop at least 200 calories each day as well.
Week 2: Lose a snack.
Snacks are not always premeditated, but they tend to find us when we are starving, distracted or stressed. As a result, snacks are typically palatable, but devoid of much nutritional value. So this week, commit to dropping those snacks that you tend to eat due to reasons other than hunger. If you know you’ll be hungry at 3 p.m. every day, pack something healthy like a serving of almonds, Greek yogurt or edamame — and stick to it.
Week 3: Swap in some fruits or veggies.
Most Americans don’t come close to consuming the daily recommended serving of fruits and vegetables. So, swap some in to your daily routine — and swap out something less nutritionally valuable. For example, instead of serving bread with dinner, serve a second vegetable. Instead of throwing a granola bar into your purse or backpack, grab some dried fruit.
Week 4: Move 20 minutes more.
Even if you are already in good shape, upping your activity level is conducive to healthy weight loss. And, it gets you off the couch and away from that bag of chips in the pantry. Make it your goal to move 20 minutes more each day. That can be as easy as taking your dog on two 10-minute walks, sneaking in a quick run before work or doing some pushups and situps while you watch a show at night.
[See: 10 Healthy Habits of the ‘Naturally’ Thin.]
Once you’ve lost the weight, the clearest way to maintain it through summer and beyond is by continuing to do everything you did to lose weight in the first place: Watch what you drink and snack on, eat your fruits and veggies, and keep active. But obviously, that can be easier said than done. To find out how to keep those pounds away for good, researchers have followed people who have successfully lost weight — and kept it off for at least two years. Here are their tips:
1. Watch your weight.
Dieters who lose weight and keep it off tend to be mindful of their weight. They don’t necessarily weigh themselves every day or even every week, but they keep track of their weight enough to prevent themselves from slipping up.
2. Set goals.
Once you lose weight, it’s easy to become complacent. But if you continue to think of yourself as a work in progress, you’ll stay accountable. Challenge yourself to try a new, healthy recipe each week. Aim to avoid eating out, except for special occasions. Sign up for a 5K or 10K race. Be careful to get at least seven hours of sleep each night. Join a gym with a friend and commit to going three times a week.
3. Be mindful of portion sizes.
I often tell people that they can go crazy and eat as many fruits and veggies as they like — provided the produce isn’t dripping with some sort of creamy sauce. Fruits and veggies are nutritionally dense and typically low in calories. But your freedom to indulge ends there. The majority of prepackaged and restaurant foods provide much more than we should have. Keep your servings in check by reading food labels, roughly measuring out your snack foods and sharing oversized restaurant meals.
4. Keep moving.
Exercise is not a magic bullet for weight loss, but it does seem to help people keep their weight off. That’s in part because it can help compensate for the days they indulge a bit more than they did when they were losing weight.
[See: How to Make Healthful Dietary Changes Last a Lifetime.]
Sustainable weight loss is all about changing your regular habits to accommodate a new lifestyle. It’s not just about losing 5 or 10 pounds; it’s about feeling psychologically and physically healthier. All the better if you feel more confident in your swimsuit this summer. Now dive in!
More from U.S. News
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How to Lose 5 Pounds by Memorial Day — and Keep Them Off After Labor Day originally appeared on usnews.com
