Having a few extra pounds to lose is a common occurrence, as 66 percent of Americans are either overweight or obese, according to the National Institutes of Health. While losing weight can be difficult and takes time and lots of effort, the steps to losing weight are relatively simple to understand: eat less and healthier, get more exercise and drink water.
Change Your Diet
If you're overweight, there's probably a reason why, and the reason is likely not a disease or disorder that's beyond your control. Most people are overweight because they simply eat too much and don't get enough physical activity. The first step to losing weight is changing the way you eat. Shedding pounds is simple math. If you burn more calories than you eat in a given day, you'll lose weight over time. Start your new life of eating right by determining how many calories you need to eat in a day to lose a consistent amount of weight. You can use a calorie calculator, which will base your number on your age, weight, height and the amount of normal, non-exercise physical activity you get in an average day. Once you know your calorie number, you can plan your daily calories accordingly. Remember that to lose one pound, you have to burn 3,500 calories. Make a meal plan for the next day, week or month and stick to your plan. Allow yourself to have the foods you love, as long as you stick to your calorie goals overall. This will keep you from getting uncontrollable cravings and overeating as a result.
Get Active
Next on your list of steps for weight loss should be to get moving. The Centers for Disease Control and Prevention recommends all adults get at least two hours and 30 minutes of moderate-intensity physical activity every week just to maintain good health. You'll need more than that, or need to increase the intensity, if you want to lose weight. Make a list of activities you enjoy, such as sports or hiking or other outdoor activities that will get your heart rate up. Take time out of every day to get at least some physical activity in. You can use a exercise calculator to determine the approximate number of calories you're burning through exercise, and factor it into your daily and weekly calorie goals to help you come up with a plan for how much weight you can lose. Doctors recommend losing no more than one to two pounds per week in order to keep your body healthy.
Drink Water and Rest
Your body needs water to stay hydrated, and even more so when you are sweating because of exercise. Water also helps flush out toxins and fat from your system, so drink water instead of relying on sugary drinks, according to the National Institutes of Health. When composing your workout plan, make sure to pencil in time to rest and recover. Your body can only handle so much exercise, and if you work that body too hard, eventually it will stop shedding fat in an attempt to preserve itself.
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