Celebrity personal trainer and fitness author Bill Phillips recommends a combination of diet and exercise to lose weight without the help of diet pills or other weight-loss supplements. Ultimately, losing weight is a matter of applied physics. Your body takes in calories when you eat. You burn those calories through activity. If you can reduce the calories you take in to the point that they're less than the amount you burn, you will lose weight.
Preparation
Step 1
Track what you eat for one week before beginning your weight-loss plan. Write down every meal, snack, dessert and drink in a journal.
Step 2
Look up the calorie count of each item using a free online calorie counter.
Step 3
Add your daily calorie count, the total calories of all the things you ate in a day.
Step 4
Weigh yourself the day before you begin your weight-loss plan. Track the result in your journal.
Working the Plan
Step 1
Plan your meals to reduce calories by 500 to 600 each day. To make this easier, consider eating six snacks each day rather than three meals. This will reduce feelings of hunger and keep your energy levels more stable.
Step 2
Eat healthful foods while you observe your diet. Avoid empty snacks and focus on getting enough protein, fruits and vegetables. Consider taking a multivitamin to ensure that your reduced intake doesn't lead to malnutrition.
Step 3
Get 30 to 40 minutes of cardiovascular exercise each day. Cardiovascular exercise elevates heart rate for an extended period of time. Some examples include running, swimming and cycling. During your workout sessions, aim for a moderate level of exertion. This means your breathing is heavy but not labored.
Step 4
Record all your meals and workouts in your journal. Reward yourself with a non-food celebration for each week you observe your weight-loss plan.
Step 5
Weigh yourself once per week, preferably at the same time on the same day of the week. Record your progress in your journal. If you're losing less than 2 to 3 pounds each week, consider reducing your calories further or stepping up your workouts.
Things You'll Need
- Bathroom scale
- Journal
References
- Helpguide.org: Healthy Weight Loss and Dieting
- "Body for Life"; Bill Philips; 2006
- "Eat, Drink and Be Healthy"; Walter Willett, MD; 2007
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