You can lose weight and burn fat by implementing permanent lifestyle changes. While you may want to lose excess weight as fast as possible, you shouldn't lose more than a pound or two a week. If you manage to lose a couple of pounds a week on a steady basis, chalk that up as a victory. This safe pace is sustainable over the long-term, which means you're more likely to keep the weight off for good.
Step 1
Eliminate alcohol--including wine--from your diet if you're serious about losing weight. Such beverages are calorie-dense and nutritionally empty. Forget about the touted health benefits of the resveratrol in red wine. Most research on resveratrol has been conducted on mice, not people, according to MayoClinic.com. Furthermore, "to get the same dose of resveratrol used in the mice studies, a person would have to consume 100 to 1,000 bottles of red wine a day." Simply cutting out the booze can have dramatic weight loss results.
Step 2
Take a minimum of 10,000 steps every day. Get a pedometer and wear it all the time--make it a part of your routine. Walking is a simple way to exercise. Your body needs to move, especially if you sit for hours on end at work. Walk with your friends, your family members or your dog for a more enjoyable experience.
Step 3
Keep a food journal; this is one of the most reliable ways to successfully lose weight. Take advantage of free online resources for a more detailed food log. For example, calorie counter sites often provide a breakdown of the fat, sodium, sugar, protein and calories you consume each day. Use the totals and percentages, as well as graphs and pie charts, to avoid consuming too much fat and sugar. Don't forget to include every bite you eat and every sip you take. Count every calorie to accurately assess your diet. With this information, your weight loss will become much more manageable.
Step 4
Skip the restaurants. Restaurant food often contains more calories and fat than home-cooked meals. "Each additional meal or snack eaten away from home adds an average of 134 calories that day, compared with the same meals or snacks prepared at home," according to a June 2010 article published by the U.S. Department of Agriculture's "Amber Waves." Eating out is worse if you're obese. "An away-from-home meal adds an average of 239 calories to daily caloric intake for obese individuals," reports "Amber Waves."
Tips and Warnings
- If you want to lose weight more quickly, seek medical supervision to ensure your safety. For example, the Mayo Clinic Diet has a quick-start phase in which you may lose 6 to 10 lbs. during the first two weeks before switching to the recommended 2 lbs. or less a week.
- You may lose muscle instead of fat if you exceed the weekly weight loss recommendation. Slow and steady weight loss is more beneficial in the long run.
Things You'll Need
- Pedometer
- Food journal
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