When your jeans get a little tight, bikini season looms and you find yourself tiring quickly, those are signals that you need to drop a few pounds. There are a multitude of diets, exercise plans and strategies for shedding weight that can throw you into a fit of confusion. Simplify the weight loss process by learning the basics of nutritious eating and measured physical activity.
Step 1
Step on the scale to find out your actual weight. Decide how many unwanted pounds you have to lose. Write down this goal. Divide the overall goal into weekly increments, such as attempting to drop two pounds per week.
Step 2
Increase the fiber you eat. Select foods daily from fiber-rich, nutritious choices such as prunes, apples, whole grains, leafy greens and all types of beans. Fiber keeps your digestive system in good shape, helping you to flush out fat and toxins.
Step 3
Burn more calories than before by sneaking in extra physical activity. Take the stairs when possible, park in the rear of lots, take the dog on an extra-long walk and window shop to your heart's content. Use work breaks to do light calestinics if you have a sedentary job. Make your weekends active by scheduling hikes, tennis or swimming.
Step 4
Get a weight loss buddy so you can support each other. It's likely many of your friends want to take off unwanted pounds as well, so you will have no trouble finding one. Get together to discuss your strategies and work out together.
Step 5
Drink lots of liquids. Stick to water as your main beverage, but you can drink low-calorie sports drinks containing electrolytes when you have a heavy workout. Sip warm green tea with lemon in the evening to help flush out your system and boost your metabolism.
Step 6
Take a chromium picolinate supplement daily in the amount of 30 mcg. The mineral chromium, coupled with picolinate acid, is believed by some persons to reduce insulin and promote the breakdown of fats and sugars in the body. As of yet, there have been no scientific studies to support these claims.
Step 7
Boost metabolism by eating a healthy breakfast of protein and carbohydrates in the morning. Try peanut butter on whole wheat toast and a piece of fruit. This type of meal will give you energy for the day and will help to keep you from desiring high-calorie before-lunch snacks such as doughnuts and sugary muffins.
Step 8
Eat small meals for lunch and dinner with healthy snacks added in when hungry. Choose a plate with a diameter of 10 inches for meals. Portion control will help you to drop weight quickly. Try to limit snacks to no more than a cup of food unless it is a very low-calorie item such as cucumber or celery.
Step 9
Vary calories to keep your metabolism revved up. For example, eat 1,200 calories per day the first week, 900 calories a day the second week and jump up to 1,800 the third week. You can cycle through these numbers as long as it takes to lose all the weight you want.
Tips and Warnings
- Stop eating three hours prior to bedtime. Lower your salt intake to reduce "water weight." Trade high fat snacks for lower calorie alternatives when you have a craving. For example, eat baked chips rather than high-fat regular varieties.
Things You'll Need
- High fiber foods
- Chromium picolinate
- Green tea
- Lemon
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