Losing weight is rarely easy, but with the right attitude and motivation, you can shed excess pounds while keeping your body healthy. Doing so involves discipline and commitment as well as a balance of diet and exercise. Just remember to keep an eye on the weight you do lose; losing weight too quickly makes it more difficult to maintain, while losing too much weight can make you underweight and unhealthy.
Step 1
Calculate your BMI to determine whether your weight is healthy, overweight, or obese. Do so by dividing your weight in pounds by your height in inches; divide that result by your height in inches again, and then multiply that number by 703. For instance, if you are 5’5” and weigh 125 pounds, you would divide 125 by 65 to get 1.923, then divide that by 65 to get .029, then multiply .029 by 703 to get a BMI of 20.8. A BMI of 18.49 or less is considered underweight, 18.5 to 24.9 is healthy, 25 to 29.9 is considered overweight, and 30 or more is obese.
Step 2
Consult your doctor to help decide how many pounds you should lose, if you are overweight or obese. If you are of healthy weight, then weight loss is not necessary; if you want to lose weight, you can consult your doctor to determine a safe weight loss goal. If you are underweight, consult your doctor for a weight-gain plan.
Step 3
Work out a time line for your weight loss. Remember, though, that a healthy rate of weight loss is 1 to 2 pounds per week; if your goal is to lose 30 pounds, you should aim to accomplish this in 15 to 30 weeks.
Step 4
Reduce the amount of calories you consume in a day. You can do this by eating more fruits, vegetables, and lean meats and eating fewer fried and fatty foods. You don’t have to cut out all the foods you love. For instance, instead of eating three slices of pizza, you can eat two slices of pizza and a side salad.
Step 5
Exercise, especially if you are not normally active, you can start simply by walking for half an hour 3 to 4 times per week. If you exercise regularly, you can increase your intensity by adding resistance with ankle or wrist weights, or work out for an extra 10 or 15 minutes per session.
Step 6
Monitor your weight loss. Weigh yourself regularly, preferably with a scale that measures to the tenth of a pound, to keep track of the weight you are losing. Adjust your exercise and eating if you are losing weight too quickly or if you are not losing weight at all.
Step 7
Maintain your weight loss. Once you’ve accomplished your goal weight, it should be relatively easy to continue the diet and exercise necessary to stay at your goal weight. Additionally, it is easier to maintain your current weight than it is to gain the weight back and have to lose it again.
Tips and Warnings
- Log the exercise you do and the foods you eat. As you find yourself eating healthier and exercising better, you can look at your journal with a sense of accomplishment. Stay motivated by enlisting your friends and family to provide support and keep you on track. You can also keep reminders around your house or apartment--perhaps hang a pair of shorts or a bathing suit on the wall--to remind yourself to stick with your diet.
- Don’t try to lose weight too quickly. Rapid weight loss is unhealthy and less likely to last long term. If you see yourself losing weight too fast, either exercise a bit less or eat a bit more. If your weight is healthy and you are trying to lose weight, make sure your weight stays healthy. Losing weight until you are underweight can do serious harm to your body.
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