Losing weight simply and easily is possible by making smart lifestyle changes. The weight loss process is simply about calories burned versus calories needed. When you eat more food than you need, your body stores those calories and eventually converts them to fat. Losing weight successfully comes down to taking in fewer calories than you need. You can achieve that goal by eating less, exercising more or ideally, a combination of the two.
Step 1
Begin your journey by using a calorie calculator to determine how many calories you should eat to maintain your current weight. Subtract 500 calories from that number to calculate your target daily caloric intake. It takes a calorie deficit of 3,500 calories to lose one pound and by cutting 500 calories a day, you may lose about one pound a week. Track your food intake in a food diary.
Step 2
Reduce the amount of overall fat in your diet to less than 30 percent to follow the guidelines set forth by the American Heart Association. Look at the nutrition label on the food you eat or use a calculator to determine the fat content. For example, if a food has 100 calories per serving and 50 percent of its calories from fat, do not eat that food.
Step 3
Eat proper portion sizes by using visual cues. The Weight Control Information Network recommends using your fist as a guide for servings of grains and potatoes, a baseball as a gauge for fruit servings and a ping-pong ball as a way to visualize a serving of peanut butter. Read the label on foods you eat and measure your food until you are confident you are just eating one serving at a time.
Step 4
Avoid foods that are highly processed, such as frozen dinners, boxed crackers and cake mixes. Follow the recommendation of the American Heart Association, and eat fewer than 1,500mg of sodium per day. Do not eat fried foods, and reduce the number of restaurant meals you eat. Eat plenty of whole foods, like raw fruits, vegetables and lean cuts of meat.
Step 5
Exercise with moderate intensity for 30 minutes most days of the week. Incorporate exercise into your daily routine by taking walks during your lunch hour, walking the stairs for 10 minutes or riding an exercise bike while you watch television. If your schedule makes 30 minutes of uninterrupted exercise impossible, exercise for 10 minutes at a time, three times a day.
Step 6
Surround yourself with family and friends who help you make good choices. Even though you alone choose what foods to eat, having people in your life who support you in those choices is helpful. Ask a friend to walk with you, to join you in losing weight or to remind you to make the right choices when dining out together.
Tips and Warnings
- Exercise first thing in the morning to avoid scheduling interruptions. Do not eat again after dinner. Eat a healthy breakfast every morning. Take your measurements before you begin your weight loss endeavor.
- Consult with your doctor to verify that beginning a weight-loss program is appropriate for you. Do not attempt to lose weight using fad diets or over-the-counter weight-loss supplements.
Things You'll Need
- Food diary
- Calculator
- Athletic shoes
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