Weight loss is best achieved through diet and exercise. Even if you're only looking to lose 5 lbs., it's really the best method. Much like weight gain, weight loss involves calories. Eating fewer calories than you burn, or burning more calories than you eat, causes a loss of weight. And when you want to keep the weight off, you simply need to use these same methods with slight modifications.
Step 1
Reduce your caloric consumption. To effectively lose weight, you need to create a caloric deficit. Diet is one way to do this. According to the National Institutes of Health, a pound of fat is equal to 3,500 calories. This means that creating a caloric deficit of this amount will prompt 1 lb. of weight loss. Break it up into a caloric deficit of 500 calories a day, and you lose a pound a week.
Step 2
Eat foods from all the food groups, urges the Mayo Clinic. Though you're trying to lose 5 lbs., you still want to maintain a healthy, well-balanced diet. Make sure that your meals are rich in fruits, vegetables, legumes and whole grains with moderate amounts of low-fat dairy, lean meats, and nuts and seeds.
Step 3
Eat foods you enjoy. The Mayo Clinic also recommends eating food you enjoy. Since you want to keep the weight off, a diet you can maintain over the long-term is crucial to accomplish this. Find fruits, vegetables and other healthy food options that aren't a chore to eat.
Step 4
Account for beverages. As you work to lose the 5 lbs., make sure to account for any beverages you drink throughout the day. Things like sodas, juices, alcohol and coffees all contain calories that must be accounted for in your daily caloric intake. Better yet, avoid them altogether to ensure you reach your weight loss goal.
Step 5
Get involved with exercise. This is another way in which you can create a caloric deficit. Swimming, walking, jogging and biking increase the amount of calories burned, which can translate into a caloric deficit and prompt weight loss. The Cleveland Clinic suggests 30 to 60 minutes of exercise at a minimum of three days a week.
Step 6
Start strength training. Along with aerobic exercise, involve yourself with strength training, such as weightlifting or stair climbing. These activities build muscle, which actually burns more calories than fat. Adding muscle to your body can increase the amount of calories your body burns while at rest.
Step 7
Consider joining a recreational sport. Baseball, basketball, tennis and soccer leagues are other fun options to increase the number of calories you burn. Even golf can help amp up the caloric burn, especially when hoofing it around the course.
Step 8
Incorporate more food into your diet. Once you've lost the weight, you can keep it off by maintaining the same level of physical activity while incorporating those restricted calories back into your diet.
Tips and Warnings
- The National Institutes of Health explains that you can maintain your weight by using the following calculations: If you're sedentary, caloric intake is equal to 10 calories per pound. If you're lightly active (or over 55), caloric intake is equal to 13 calories per pound. If you're moderately active, caloric intake is equal to 15 calories per pound. If you're strenuously active, caloric intake is equal to 18 calories per pound. This means that a moderately active man who weighs 160 lbs. can eat roughly 2,400 calories. A man of the same weight, but lightly active can eat around 2,080 calories without gaining weight.
- The National Institutes of Health also recommend not reducing your caloric intake too low. Men should eat at least 1,500 calories a day and women at least 1,200 calories.
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