Five steps to permanent weight loss

AUGUSTA, Ga.---Summer is almost here. Is your body “bathing-suit ready”? The following are five steps that men and women can take to get healthy and lose weight for swimsuit season and the rest of the year.

Step 1: Know yourself and be realistic. Take the time to figure out what your “problem areas” are in terms of bad habits, including late-night eating, skipping breakfast, drinking large amounts of sugary beverages, oversized portions and limited activity. Select a few areas to work on so you do not become overwhelmed. Make sure your goals are achievable; this will help you stick to your plan. Rather than focus on a magic weight or clothing size, look at healthy living parameters such as lower cholesterol, lower blood pressure and lower blood sugar levels.

Step 2: Look at the time. How you time your meals is crucial.
When you skip breakfast, eat a small lunch and are starving by dinner, it’s easy to overeat. Instead, space your calories out throughout the day. Consuming too many calories at one time leads to excess calories being stored as fat. You should never feel stuffed or starved; aim to eat enough so that you are content and comfortable. Read labels to determine correct portion sizes and stick with them.

Step 3: Avoid crash diets. If their promises seem too good to be true, they probably are. Although crash diets may seem to work in the short term, you are likely losing only water weight, not fat. In addition, if you drastically decrease your calories, you can slow your metabolism and make it more difficult to lose weight down the road. Make good health a goal you live with for the long term.

Step 4: Stay hydrated. Nothing beats water. If you’re not a water drinker, try sugar-free drinks. Try to avoid sodas and juice drinks, which provide extra sugar and calories.

Step 5: Get moving. Make exercise a habit and stick with it.
Choose an activity that you really like, such as walking, biking, aerobics, swimming or tennis. Remember, if you find something you enjoy doing, you are more likely to continue with it on a regular basis.