If losing weight were easy, obesity would not be a significant problem in our society. You may crave instant results, but safe weight loss requires real changes to your lifestyle and eating habits. Complex food combinations and diligent documentation of every morsel that passes your lips is not required, however. You can lose weight at a safe rate of about 2 lbs. per week with some easy changes that create a 1,000 calorie-per-day deficit.
Step 1
Reduce portion sizes, especially of more calorie-dense starches, proteins and fats. Stick to just a palm-sized serving of protein and a tennis-ball sized serving of grains at most meals. Fill out the rest of your plate with juicy green vegetables. Flavor your vegetables with citrus juice, balsamic vinegar, a light sprinkle of parmesan cheese, fresh herbs or a slight drizzle of olive oil, rather than cheese sauce, butter and creamy dressings. Eat 20 percent less at meals and you'll save as much as 400 calories per day.
Step 2
Switch high-calorie foods for low-calorie versions. Choose low-fat 1 percent milk over full-fat to save about 30 calories per serving and 3 g of saturated fat. Go for grapes instead of raisins and eat air-popped popcorn instead of potato chips to save more than 100 calories at snack-time. Order grilled chicken instead of pork ribs to save up to 180 calories in just 3 oz. of your protein.
Step 3
Cut back on liquid calories. Eliminate soda, energy drinks, fancy lattes and most juice. Limit yourself to one 8-oz. serving of orange juice in the morning if you desire. Cut out 12-oz. of soda at lunch and a 12 oz. mocha latte and save 500 calories a day.
Step 4
Make activity a priority. Turn off the television, suggests the Harvard School of Public Health, and do something that requires some energy, like taking a walk, playing an outdoor game or even just heading to the bowling alley. Take the stairs whenever you have a chance, park farther away from your destination and view household chores as an opportunity to burn calories. Conduct 30 minutes, or preferably more, of moderate activity at least five days per week to help you burn calories, recommends the American College of Sports Medicine. How many calories you burn each session really depends on your size and intensity level—but strive for at least 300 a workout to help with weight loss.
Tips and Warnings
- Do not dip below 1,200 calories per day if you are female or 1,500 calories per day if you are male, warns the National Institute of Health.
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