Losing weight is challenging, but it isn't necessary to go on an extreme diet or devote hours each day to exercise to see results. A sensible plan of eating and exercise can lead to substantial weight loss. Moderate plans make it easier to stay on track and maintain your weight loss. Extreme diets make you feel deprived, and you may find it more difficult to resist binging. Losing weight rapidly also means that you don't have time to develop effective weight control habits, creating a situation in which it becomes difficult to maintain your weight loss.
Step 1
Calculate the number of calories you should consume each day. The Maryland heart Center recommends that women who are generally inactive should multiply their current weight by 10, if you are active, multiply your weight by 12. The resulting number is the amount of calories you need each day to maintain your weight. Subtract 250 from this number to determine the amount of calories you should consume each day to lose one pound each week.
Step 2
Implement a cardiovascular workout plan. At least two and one-half hours of moderately intense activity each week is recommended to maintain weight, according to the Centers for Disease Control and Prevention. Increase activity to one hour a day to boost calorie burn and lose weight. Increase the length and intensity of exercise gradually to prevent burnout and reduce your risk of injury. If you burn an additional 250 calories daily through exercise, you can lose up to two pounds each week.
Step 3
Add strength training. Muscles cells require more energy to maintain than fat cells, so building up muscles increases your metabolism. The Centers for Disease Control recommends working all major muscle groups twice a week.
Step 4
Increase daily activity. In addition to exercising each day, add daily walks, take the stairs instead of the elevator, and generally become more active. These short bursts of activity add up, increasing the number of calories you burn each day.
Things You'll Need
- Weights
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