Losing weight can seem like a huge challenge that only a few people can overcome; this is not necessarily true. The right nutrition and committed workout plan are main factors of weight loss, but motivation and support are key components as well. Instead of trying the next "big thing" in the dieting world, make lifestyle changes that are simple and easy to live with. Rather than mindlessly moving on a treadmill, choose activities that are fun and that you look forward to doing again. Losing weight can be simple and healthy.
Step 1
Keep a food journal. Ideally, you should be recording what you eat every day, but even just one day can help identify your eating habits. Plenty of free online journals and phone applications are available to help you track your calories and also to calculate how many calories you should be consuming to meet your goal weight.
There are 3,500 calories in 1 lb. of fat. A healthy weight loss is 1 to 2 lbs. per week , which is 3,500 to 7,000 fewer calories per week; this equals out to a 500- to 1,000-calorie deficit per day. It should take 10 to 20 weeks to lose 20 lbs.
Step 2
Drink plenty of water; you should take in 64 oz., at least, per day. According to a study at Virginia Tech, people who drank 2 cups of water prior to a meal consumed fewer calories.
Step 3
Eat five meals a day: breakfast, mid-morning snack, lunch, mid-afternoon snack and dinner. Not only does this decrease overeating at meals, but it also fires up the metabolism throughout the day, not allowing it to rest. Your daily nutritional intake requires a certain amount of carbohydrates (provides energy for your body), protein (essential nutrient to sustain life) and fat (helps absorb essential vitamins). Carbohydrates should make up 45 to 65 percent of your daily diet, protein, 10 to 35 percent, and fat, 20 to 35 percent.
Step 4
Do at least 30 minutes of cardio exercise three days a week. Cardio is an excellent way to burn calories.This can be running, swimming, hiking, dancing or just about anything that gets that heart rate up.
If you cut back 500 calories per day from your diet and then burn 500 calories by exercising, you can easily achieve the 1- to 2-lb. weight loss per week.
Step 5
Work your muscles. Strength training is important for building muscles, which protects your bones. Muscle also burns more calories than fat. Aim for two to three 30-minute strength training sessions a week. Working the larger muscle groups is an effective way to get started; lunges for the legs, push-ups for the arms and chest and pull-ups for the back are a few basic exercises.
Tips and Warnings
- If you are new to exercise, join a gym. Usually a new member of a gym receives a complimentary personal training session, which will help you begin your program safely and effectively.
- Before starting any new diet or exercise program, you should always consult your doctor first.
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