Losing weight works best when done in small steps. This gives your body time to adjust to the loss and makes you more likely to keep the weight off for the long term. Especially if you have struggled with weight loss and gain in the past, taking small steps can feel less overwhelming and help you learn how to eat right, rather than get you through an extreme diet that is impossible to maintain for too long.
Step 1
Record your current weight and body fat percentage. For the second measurement, you can have your body fat tested at a local gym for a small price or buy a fat caliper or a fat-measuring scale and do it at home. Next, use an online calculator to obtain your BMI (Body Mass Index) so you know if you are in the normal range or overweight.
Step 2
Calculate how many calories you need to eat everyday to maintain your current weight. You can get an approximate number by multiplying your weight by 2.2. This changes your weight into kilograms. Then multitply that number by 24 and that gives you the minimum amount of calories you need to keep your current weight, according to FitWise. You can also use a calculator online to get a more exact number (see Resources). Good calculators will ask for details such as your height, age and sex.
Step 3
Set up a plan. A pound equals 3,500 calories, according to Diet Bites, so in order to lose a pound a week you will need to either burn or eliminate 500 calories every day. A combination of dietary changes and exercise will make it easier to get rid of 500 daily calories, so you need to decide what changes you're willing to make and how they will fit with your schedule and lifestyle. If you're not sure where you're making mistakes or overeating, keep a diary for a week so you can better see your eating and exercising patterns.
Step 4
Eat often. The Family Doctor website recommends five to six small meals spread throughout the day. This will help you control hunger and cravings. Don't skip breakfast, as this can cause overeating later on the day.
Step 5
Eliminate empty calories from your diet. According to Family Doctor, these are calories that have no nutrients, such as sugar-sweetened drinks like sodas, iced tea or energy drinks. Pastries, candy and other sweet snacks should also be eliminated.
Step 6
Reduce your overall calorie consumption by making small changes. Elizabeth Daeninck, a registered nurse at the Health Castle website, recommends scaling down by choosing a mini-bagel for 80 calories instead of a regular-size bagel at 240 calories. You can also choose light options, such as light mayo or cream cheese, instead of the standard.
Step 7
Create a workout schedule and then stick to it. Take a class or join a gym if you have to, but running, biking and hiking are all good options as well. At home, you can do push-ups, crunches and squats to tone up. If you haven't exercised for some time, start slow and add five to ten minutes to your routine every week until you reach your goal.
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