The simplest way to drop weight is by controlling what you eat and exercising regularly. Irene Rubaum-Keller, a weight-loss expert, recommends writing down everything you eat and drink and counting your calories. The American College of Sports Medicine, ACSM, suggests working out at least 20 minutes a day, three days a week. If after one week you've managed to create a 500-calorie deficit in your daily diet, you could drop two pounds. Note that the only tools you need for losing weight--a desire to shed a few pounds, and time dedicated to exercise---are completely free.
Step 1
Determine the number of calories you need to eat each day. To lose one pound a week, you have to create a deficit of 500 calories. According to Rubaum-Keller, to calculate your calorie goal, multiply your desired weight by 10. Note that if your goal weight is too drastically different than your current weight, your calorie goal will likely be unattainable. If you weigh 250 lbs, Rubaum-Keller suggests shooting for a 230 lb goal weight and eating 2,300 calories a day.
Step 2
Eat at home. When you cook your own meals, you know what's going into your food. Not only are you saving money on fast-food, take-out or expensive restaurants, but also it's easier to keep track of calories when you know the ingredients and portion sizes.
Step 3
Keep a food journal. Write down the calorie information and portion size of everything you drink and eat. You can get estimated calorie information for fresh foods, including vegetables and meats, at the National Nutrient Database, developed by the USDA.
Step 4
Count your calories as the day goes on rather than at the end of the day. If you count your calories when the day is over, you risk surpassing your goal.
Step 5
Exercise at least three to five days a week. Cardio exercise will burn fat. Lifting weights will help to tone your physique and build muscle, but be aware that muscle weighs more than fat.
Tips and Warnings
- The National Institutes of Health suggests losing only one or two pounds a week. Any more than that, you may be losing lean muscle mass rather than excess fat. Choosing exercises you like will help to keep you motivated.
- You should not start a new exercise routing before talking to your doctor about any possible limitations.
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