The problem with fad diets, a gym membership and trainer is that they cost a lot of money. Losing weight is absolutely free. With online tools and understanding what it takes to drop a few pounds, you could realistically lose 2 lb. a week. If you start a weight-loss plan in April, by summer you could fit into a bathing suit two sizes smaller than your current size.
Step 1
Count your calories. Before you officially start your weight-loss plan, calculate how many calories you eat on an average day. For one week, count all of your calories by using the information on the food's nutrition label or typing each item into the USDA's National Nutrient Database or a similar website (see Resources). Don't forget to include beverages, including soda, juice, alcohol and the milk you add to your coffee, as well as the snacks you sneak between meals. After about five to seven days, come up with an average number of calories you consume each day.
Step 2
Calculate how many calories you need each day. An online calorie calculator (see Resources) will factor in your age, height and activity level and respond with the number of calories you should eat each day to maintain your health and how many calories you should eat to lose weight.
Step 3
Plan your meals each day using the USDA National Nutrient Database (see Resources). The food database provides nutritional information, including calories, for thousands of packaged and fresh foods. If a food or ingredient has a high calorie count, find a substitute on the database that has fewer calories. You'll also find that you can switch out one high-calorie food for several low-calorie alternatives.
Step 4
Eat often. The trick to staying on a weight-loss plan is to avoid getting too hungry. Instead of eating three large meals and starving in between, eat the same amount of food but spread it out throughout the day.
Step 5
Substitute high-calorie snacks for those with fewer calories. According to the USDA's National Nutrient Database, a handful of pretzels only has about 108 calories and may hold you over between lunch and dinner. On the other hand, a larger portion of raw baby carrots has only 30 calories, and you can eat more. So not only will it hold you over, but if you substitute carrots for pretzels every afternoon at work, you're cutting almost 400 calories from your diet over a five-day period.
Step 6
Exercise at least 30 minutes a day, five days a week. In 2005, the Defeat Diabetes Association reported that by adding 2,000 more steps to your ordinary walking routine (including everything from walking from the house to the car, shopping and taking the stairs instead of the elevator) you will maintain your current weight. Anything over that helps drop pounds. Time how much walking you do in a typical week. Double that amount when you start your weight-loss plan.
Tips and Warnings
- To lose 1 lb. of a fat a week, you need to burn 500 calories or eat 500 fewer calories.
- Never eat fewer than 1,200 calories a day. Eating too few calories only burns water weight and muscle mass.
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