Losing weight without the use of prescription medications or other medical interventions is a challenging undertaking, yet one that is far from impossible. The bottom line in losing fat and maintaining a healthy weight is that it involves a change of lifestyle that incorporates more healthful eating and exercise habits.
Step 1
Burn more calories than you eat. The simple equation to remember is that body weight is equal to the number of calories taken in minus the number of calories that the body burns through physical activity and metabolism. HelpGuide, a nonprofit educational resource, puts it this way: " The equation is simple. If you eat more calories than you burn, you gain weight."
Step 2
Calculate your daily caloric needs. This is the amount of calories that your body needs in order to metabolize wastes and perform all of your daily activities. A calculator that can be used to determine your daily calorie expenditure can be found in the resources section of this article. It will help you determine the number of calories that you need to consume each day in order to maintain your current weight.
Step 3
Set a daily goal for caloric intake. One pound of fat is equal to 3,500 calories, meaning that in order to burn up, or lose, that pound of fat, a person must use up 3,500 calories than he consumes. Subtract 500 calories from your daily caloric needs, and you have an approximate amount of calories to consume each day for a rate of 1 lb. per week of weight loss.
Step 4
Cut calories to stay under or at your goal number of calories per day. Eating less calories does not necessarily mean eating less food. It simply means choosing more foods that are nutrient dense, and contain less calories per serving. Cut calories by reducing the amount of sugar and fat-dense foods in your diet. Eliminating or cutting back on fried foods, fast foods, sweetened drinks such as colas, and high-fat meats and cheeses will reduce the number of calories you consume considerably. Foods that are high in fiber can also make you feel full for longer. These include whole grains and fresh fruits and vegetables.
Step 5
Add exercise to your daily routine. You don't have to join a gym to get in a good workout. Find a physical activity that you enjoy, such as skating or playing a favorite sport. Find time to fit these activities into your daily schedule. Walking is a great option for individuals who are very overweight or who have not exercised in several years. Any type of activity that engages your entire body will burn calories, which increases the rate of weight loss.
Tips and Warnings
- Don't deprive yourself. Losing weight and keeping it off involves lifestyle changes that do not happen instantly. Allowing yourself treats from time to time can actually help to keep you on track. Drink water each day. Water creates a feeling of fullness and aids the body in flushing out toxins.
- Aim for a realistic and safe goal of losing 1 to 2 lbs. per week.
Things You'll Need
- Calorie expenditure calculator (online)
Member Comments